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

Latest

1.17.2017 bootcamp


CrossFit San Ramon – BootCamp/Crossfit Prep

1000m Row (Time)

Max Effort 1000m Row
rest 2 minutes

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Reps)

3 min amrap

8 burpee box jumps

8 anchored toes to bar

2 minute rest

3 min amrap

8 kb swings 26/18

8 wall Balls 10/8

2 minute rest

Hill 600 M for time (Time)

hill 600

1.17.2017


CrossFit San Ramon – CrossFit

Snatch (full snatch to max, drop 25% 3×5)

Metcon (AMRAP – Rounds and Reps)

3 min amrap

8 Hang Power Clean 115/75

8 Toes 2 Bar

2 min rest

Metcon (AMRAP – Rounds and Reps)

3 min amrap

8 kb swing 70/53

8 push jerks 115/75

rest 2 minutes

Hill 600 M for time (Time)

hill 600

1.16.2017 bootcamp

CrossFit San Ramon – BootCamp/Crossfit Prep

Skill Work

25 Rope Climbs from the ground to your feet –

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

20 Ring Rows

30 Plate Burpees 15/10

40 OH Plate lunge

50 Wall Balls 10/8

1.16.2017

CrossFit San Ramon – CrossFit

Skill Work

15 total rope climbs – do 7 striving for minimum pulls per climb, the next 8 for speed

you MUST COMPLETE THIS TO MARK RX on the WOD

Metcon (Time)

For Time – 16 minute Cap

20 Chest 2 Bars

30 Plate Burpees 45/25

40 OH plate lunge

50 Wall Balls 20/14

3 Rope Climbs

**even if you do this RX, you cannot mark RX unless you completed the 15 rope climbs in Skill session