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

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Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

5- 10 min Stretching

Speed Latter Warm-up

Halt Clean (40% x 2, 50% x 2, 60%x2 )

Start from Floor Move to the with a 2 second pause at knee, then execute the clean from knee

Back Squat (5 x 3 @ 70%)

Accessory Work

3 Rounds

5 Box Jumps

10 Lunges (Each Leg)

12.6.2018

CrossFit San Ramon – CrossFit

Deadlift (6×3 record heaviest – new members stay light)

Metcon (Time)

8 Rounds for Time

6 Shoulder Press 95/65

10 Box Jumps OR step 24/20

100 M Run

1 minute rest after each round.

TIME INCLUDES REST

12.5.2018 Weightlifting

CrossFit San Ramon – CrossFit Skills

Metcon (Weight)

6 min emom

1 – 3 position clean

1 push jerk

2 split jerks

50% 1rm

Clean and Jerk (4×1 60% 3×1 70% 2×1 80% 2×1 85% 3×1 record heavies)

12.5.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×8

bent flyes

bents Ys

lateral raises all the way

–Then–

dynamic Band walking, etc.

Metcon (AMRAP – Reps)

1 min on 1 min rest

4 times through

1,2,3,4,1,2,3,4, etc

1. Row for Calories

2. Wall Balls 20/14

3. Walking Lunges

4. Double Unders

12.4.2018

CrossFit San Ramon – CrossFit

Back Squat (6×3 record heaviest – new members 6×5 light weight)

Metcon (AMRAP – Rounds and Reps)

2 –> 5 min amraps

6 Overhead Squata 75/55 (rx+) 115/75

6 Burpees over the bar

*3 minute rest, pick up where you left off*

Bonus Abs

tabata Hollow rock

CFSR 12. 3. 2018 Hoodies coming soon!

It’s looking like MONDAY is HOODIE DAY! We’ll let you know as soon as they arrive