Snatch 10 x 1 on:60; use 80% of 1RM
Back Squat 80% x 3 x 6
Weighted Pull-ups 4 x max; alternate grips every set
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May 7, 2012
Workout of the Day 5/7/2012
5 responses to “Workout of the Day 5/7/2012”
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On Ramp Program
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.
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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.
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May 5th: Tactical Strength Challenge @ 11am
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Crossfit Monterey 
May 7th, 2012 at 12:21 pm
Snatch 10×1 47#
Back Squat 6×3 85#
5-2-5-1 (green band)
May 7th, 2012 at 4:09 pm
Snatch 60#
Back squat 128#
Pull ups (body weight) 3-3-3-3
May 7th, 2012 at 6:40 pm
Snatch: 68#
Back Squat: 1 set at 110#, 5 at 95# (decreased to 67% of my 1RM to work on speed)
Pull-ups with 5#: 3
Chin-ups with 5#: 2
Got 1 rep each with 10#
First time doing weighted pulls/chins….kinda crazy!
May 7th, 2012 at 8:48 pm
Awesome job Melody! You killed those weighted pull-ups!
May 7th, 2012 at 7:19 pm
Benchpress: 5-5-3-5-5-8 reps @ 115-135-195-225-235-250#
Snatch: 150#
Backsquat: 290#
Pullups: 6-6-6-6 reps @ 35#