2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Uncategorized

9.23.2017

CrossFit San Ramon – CrossFit

Accessory Work

3×12 each

cuban press

face pulls

bulgarian split squat (each leg)

Skill Work

Bar MU/pull up

Metcon (AMRAP – Reps)

2 min work 1 min rest

1. 6 thruster 95/65

4 burpees over the bar

2. 6 thusters

4 pull ups

3. 6 burpees over the bar

4 pull ups (rx+) bar MU

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9.22.2017

CrossFit San Ramon – CrossFit

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
115# for women


9.22.2017 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

hang clean drillls

Hang Clean (4×5)

Metcon (AMRAP – Reps)

3 Rounds

2:30 on

7 hang cleans

12/9 calorie row

max burpees

– 90 second rest-

3 rounds

2:30on

20 KB Swings

20 wall balls

max 5 meter shuttle run

– 90 sec rest-


9.21.2017 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

hang clean pvc pipe

Strength

shoulder press 3×8

BB bent over row 3×10

Lateral raise 3×10

Ring Push Up 2×15

Strict Pull Ups 2×15

Metcon (AMRAP – Reps)

6 min amrap

5 burpees

10 toes to bar

15 headcutters

2 min rest

10 sit ups

10 box jumps

10 Air Squats


9.21.2017

CrossFit San Ramon – CrossFit

Snatch (8×2 85%)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips


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CFSR 9.20.2017

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Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

3 slow rounds

-200 run

-10 wall balls

-10 sit ups

Stretching/Activation

2 rounds

-20 leg clamps(ea. side)

:30 second spiderman

-10 lunge to straight leg hamstring stretch (ea. side)

*barbell warm up for clean

Metcon (Weight)

18 min alternating EMOM

-Power clean + hang power clean+

push jerk

@ 65% of power clean

-5 front squats

@70% of front squat ( from the rack)
-record clea complex weight

-two different barbells

Accessory Work

3 rounds

10 hollow rocks

10 v-ups

20 russian twists (no weight)