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

Latest

1.18.2018

CrossFit San Ramon – CrossFit

Snatch (7×2 85%)

Metcon (Time)

3 RFT

15 Overhead Squats 95/65

10 Plate Burpees

25 Sit Ups

1.17.2018 weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Weight)

8 min EMOM

3×1 of each

high hang clean

hang clean

50% 1 RM

Power Clean (4×3 power cleans75%)

Clean (6×1 full clean 90%)

Deadlift (5×5 record heaviest)

1.17.2018 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

hang snatch drills with pvc

Strength

1a). shoulder press 3×10

1b). Barbell bent over row 3×12

1c). Dumbbell lateral raise or use small plates 3×12 4 second count lowering of weight

Rest 75 seconds

2a). Ring Push Ups 2×15 to failure

2b). Strict Pull Ups 2×15 to failure

Metcon (AMRAP – Reps)

5 min amrap

10 Alternating Dumbbell Snatch

5 Burpees

5 Goblet Reverse Lunge

2 min rest

5 min AMRAP

7 Box Jumps or step ups

7 Toes to Bar

7 Air Squats

1.17.2018

CrossFit San Ramon – CrossFit

Deadlift (5×5 build to and record heaviest)

Metcon (Time)

For time

10-9-8-7-6-5-4-3-2-1

Ring Dips

Deadlifts 225/155

1.16.2018

CrossFit San Ramon – CrossFit

Front Squat (5×5 build to and record heaviest)

Metcon (Weight)

20 min EMOM

55% of 1rm snatch

min 1. 10 power snatch

min 2. 20 Double Unders

3. Sumo deadlift high pull (same bar)

4. 8 burpees over the bar

1.15.2018 Challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

Hang Snatch work – PVC Pipe

Strength

a). Sumo Deadlift 3×10 4 count lowering

b). Dumbbell Box Step Ups 3×6 Each leg

c). Med Ball Bridges/hamstring Curls

Metcon (AMRAP – Reps)

20 Min AMRAP

30 seconds work, 30 Seconds rest

(4 times through for 20 minutes)

1. Wall Balls

2. Goblet Squat

3. Row for Calories

4. Run 200 Meters

5. Rest 1 minute

Total reps + calories = Score

200 M run = 1 rep

1.15.2018

CrossFit San Ramon – CrossFit

Shoulder Press (5×5 build to and record heaviest)

Metcon (Time)

For Time

50 air aquats

35 wall balls 20/14

25 medball cleans

10 clean and jerk 135/95

25 medball cleans

35 wall balls

50 air squats

10 Clean and jerk