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

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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)

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9.19.2017

CrossFit San Ramon – CrossFit

Back Squat (6×4 75%)

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

9.19.2017 challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

hang Cleans PVC Drills

Warm-up

lower body warm up

Strength

sumo deadlift 3×8 4 count eccentric

DB Box Step Ups 3×6 each leg

med ball hamstring curls

Metcon (AMRAP – Reps)

4 rounds

40 seconds on 20 seconds rest

1. Wall Balls

2. Goblet Squat

3. Row for Cal

Run 200 M

Rest 1 minute

CFSR 9.18.2017

Have you ordered your B4B tank or tshirt?

October 2nd the order goes it!

Order yours HERE

 

Advanced classes every Saturday and Sunday – 7am – come on in!

 

9.18.2017

CrossFit San Ramon – CrossFit

Split Jerk (8×2 85%+)

Metcon (Time)

600 hill run Buy in then

5 RFT

15 Wall Ball 20/14

10 T2B

5 clean & Jerk 135/95

9.17.2017

CrossFit San Ramon – CrossFit

Accessory Work

band walking

3×10

RDL

GM

Reverse Grip Row

Pull Aparts

Metcon (Time)

3 RFT

400 M Run

16 DB Box Step Ups 24/20″ 35/20#

16 DB Sit Ups – use 1 DB 50/35

9.16.2017

CrossFit San Ramon – CrossFit

Clean and Jerk (to max)

Clean and Jerk (6×2 85%)

Metcon (Weight)

18 min EMOM

min 1 8 Push Press 55% PP1RM

Min 2 8 front Squat

min 3 6 thrusters

Metcon (Weight)

18 min EMOM

min 1 8 Push Press 55% PP1RM

Min 2 8 front Squat

min 3 6 thrusters