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

Latest

5.25.2017

CrossFit San Ramon – CrossFit

The CrossFit Total (Total Weight)

Lurong Total (AMRAP – Reps)

2 min max Deadlift

Deadlift 275/175 (rx+) 185/115 (rx)

95/65 Scaled – see sheet for masters and Masters + weights

1 min rest

2 min max Back Squat from the rack 225/145 (rx+), 135/85 (rx) 45/35 scaled

1 min rest

2 min Shoulder to overhead (can’t use a rack) 185/115 (rx+), 95/65 (rx) 45/35 scaled

Bonus Abs

finished early? Then do

30-25-20-15-10

Sit Ups

Air Squats

5.24.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Accessory Work

same as crossfit class

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

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

Anchored toes to bar

burpees

wall balls 10/8

5.24.2017

CrossFit San Ramon – CrossFit

Accessory Work

3×10 or 3×15 each

back ext

hollow rocks

push ups

Bulgarian split squat

ring row

400m Run (Time)

Max Effort 400m Run
1 min rest

then do it again

400m Run (Time)

Max Effort 400m Run
1 min rest

then do it again….

400m Run (Time)

Max Effort 400m Run
Last one 🙂

Metcon (Time)

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

Toes 2 Bar

DB Clusters 30/20 50/35 (rx+)

Weightlifting

CrossFit San Ramon – CrossFit Skills

Warm-up

10 minute emom

-10/8 cal row

-10 push ups, 10 air squats

Then..

2 rounds

15 banded hamstring curls

15 pass throughs

Spiderman stretch ( 1 length of gym)

DL+HSC+F.S. (5×1)

1 Deadlift + 1 Hang squat clean + 2 front squat
-increasing weight every set

-record your LAST/HEAVIEST set

– the goal for each week is to get your last set higher then the previous week

Press & Jerk Complex (5×1)

-1 push press + 1 push jerk + 1 split jerk

-1 rep includes going through the whole complex once
-increasing weight every set

-record your LAST/HEAVIEST set

– the goal for each week is to get your last set higher then the previous week

Accessory Work

3 rounds

8 snatch balance ( choose good weight to work on form)

8 presses from bottom of split jerk position (choose good weight to work on form)

10 reverse hypers on GHD ( Advanced: weighted)

10 weighted v-ups

5.23.2017

CrossFit San Ramon – CrossFit

Squat Clean (7×1 90%)

Metcon (AMRAP – Reps)

4 min amrap

10 kb snatch 53/35

8 goblet squats

2 min rest

4 min amrap

6 ring dips

6 Ring Rows