WOD

Fri, Jun 20 2025

Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina
Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip
Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20250620PARTNER MONTICore Strength Month

CrossFit 20250620


(No Results Tracked)
WARM-UP:
200m walk
200m jog
10 PVC back-rack lunges
10 PVC back-rack step-ups
100m jog
10 barbell back-rack lunges
10 barbell back-rack step-ups

WOD WARM-UP:
3 sets:
5 power cleans
– Rest 1:00 between sets
– Build to workout weight

3 sets:
3 power snatches
– Rest 1:00 between sets
– Build to workout weight

Partner version of the Hero workout, Monti, honoring Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts.

BENCHMARK PARTNER WOD 'MONTI': AMRAP x 30mins
Rx
STIMULUS 3+ rounds
50 barbell back-rack step-ups (45/35) (20/20 in)
15 cleans (135/95)
50 barbell back-rack step-ups
10 snatches (135/95)

Rx2
50 barbell back-rack step-ups (25/15) (20/20 in)
15 cleans (95/65)
50 barbell back-rack step-ups
10 snatches (95/65)

Rx3
30 KB goblet hold step-ups (12/18) (12/12 in)
15 cleans (35/45)
30 KB goblet hold step-ups
10 snatches (35/45)

– Put score under 'MONTI' tab

STIMULUS NOTES:
3+ rounds
Step-ups in less than 3:00
Cleans and snatches each in less than :90

STRETCHING:
1:00 child’s pose stretch
1:00 seated pike stretch
1:00 seated straddle stretch

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775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)