Weightlifting
2 Front Squat + 1 Jerk; Build to a max set
Conditioning
For time:
21-15-9
OHS 135/95
Pull-ups
Extra Work
Barbell Rollouts; accumulate 30 repetitions
Back Extension 3 x 10; add weight if necessary
Post your loads and times to comments.
Our On-Ramp Program is a 12 class, 4 week program (3 classes/week) designed to introduce and teach the basic mechanics of the movements we regularly incorporate at CrossFit Monterey and prepare the individual for the pace and intensity of the regular CrossFit classes.
Space is limited, click the link above and we'll get a hold of you or you can call and reserve your spot now!
Start Date
April 30th - These classes will run Monday/Wednesday/Friday at 6:00am
May 1st - These classes will run Tuesday/Thursday at 6:30pm and Saturdays at 8:00am
May 14th - These classes will run Monday/Wednesday/Friday at 5:30pm
High intensity strength and conditioning.
May 5th: Tactical Strength Challenge @ 11am
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May 28th, 2013 at 1:10 pm
Weightlifting: Worked to 165 lbs.
Conditioning: 9:16–Went with 95 lbs for the overheads and blue and red bands for the pull-ups. Great workout! Extra Credit: 30 roll-outs and stretching.
Cris and Flower were back from the regionals and were all smiles. Great job Team Crossfit Monterey!!
May 28th, 2013 at 6:54 pm
2 front squat +jerk – 145lbs
WOD – 12:17 Rx (about 2 min longer than last time, but 10lbs heavier on the squats)