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

Uncategorized

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CFSR 4.1.2017

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CFSR 3.30.2017

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3.30.2017

CrossFit San Ramon – CrossFit

Squat Snatch (to max)

Squat Snatch (7×1 90%)

Metcon (AMRAP – Rounds and Reps)

15 min amrap

flat mile buy in

12 thrusters 75/53 (rx+) 117/75

12 bar facing burpees over the bar


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CFSR 3.29.2017

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Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

7 min amrap

5 burpees

25ft shuttle run

10 wall balls

25ft shuttle run

Mobility

-banded shoulder stretch

– Single arm reach overhead ( 10 ea. side)

– Single arm d.b. arm reach overhead ( 5 ea. side)

Power clean + squat clean+ front squat (5×1 @ 60% of clean)

Bar can be dropped between the power and squat clean, but MUST be held onto between squat clean and front squat

Power snatch+ Squat snatch + overhead squat (5×1 @ 60% of snatch )

Bar can be dropped between power snatch and squat snatch, but MUST be held onto between squat snatch and overhead squat

Accessory Work

3 sets

10 pendlay rows ( choose weight)

10 ghd sit ups ( Scale: 15 hollow rocks)

10 sots press

Mobility

1 set-1 minute squat hold


3.29.2017

CrossFit San Ramon – CrossFit

Skill Work

Ring Muscle Ups

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#


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CFSR 3.28.2017

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