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

Latest

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

 

Youth weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

5 -10 mins stretch Warmup

Kicks

Board Jumps

High Knees

Butt Kickers

Snatch Pull + Snatch (2+1 x 4 @ 60 -70%)

Snatch Pull Pause at top then Snatch
2 Snatch Pulls + Snatch

Front Squat (3×3 @75%)

Accessory Work

3 rounds

30 -45 Seconds Hollowbody Holds

30- 45 Arch Body Holds

12.3.2018

CrossFit San Ramon – CrossFit

Weightlifting

Hang Power Snatch – drills and technique – unloaded

Hang Power Snatch (6×3 record heaviest – new members, stay light/pvc)

Metcon (Time)

3 RFT

400 M Run

12 headcutters 53/35

18 KB Swings