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-   -   MK's progress tracker (https://board.crossfit.com/showthread.php?t=38638)

Matthew Kopp 04-06-2009 03:30 PM

Re: MK's progress tracker
 
Hang Power Cleans and Jerk
1-1-1-1-1-1-1
155-175-185-195-205-215-225(fail on jerk, PR on Clean) :super:

Back Squats
5-5-5-5-5
225-245-275-275-305 PR (a little weak on form on last set)

Tried some 'box squats'... going down to 12" box, resting, and exploding back off. I should try more of these, I think it works the thighs really well. I was working with 135# (front and back squats).

Good times.... getting somewhat stronger.

Matthew Kopp 04-13-2009 09:09 AM

Re: MK's progress tracker
 
30 muscleups for time:

6:36


Sweet. I would like to get to around 5 minutes.

Matthew Kopp 04-14-2009 06:58 PM

Re: MK's progress tracker
 
"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

15:56

This definately fatigued my grip! Similar to "Death by Barbell" without the front squats and up 20#. Loved it. Quite a crusher.

Matthew Kopp 04-15-2009 12:37 PM

Re: MK's progress tracker
 
Overall Back Workout (my own)

5 rounds for time:
15 Push Press, 95#
12 Kettlebell High Pull, 63#
9 Pullups, wide grip
6 Back Extensions

13:04

Decent workout. Gets the heart going for sure.

Matthew Kopp 04-19-2009 04:58 PM

Re: MK's progress tracker
 
"Linda" or "Three Bars of Death"

10,9,8,7,6,5,4,3,2,1

Deadlift 1.5 x body weight
Bench Press body weight
Full Squat cleans .75 body weight

I am currently 178, but based the weights on 180, except for bench (185#). This is the way it broke down...

DL 270
BP 185
SC 135

Time: 41:18 THIS IS AN ABSOLUTE CRUSHER!!! Bench press was no problem, could have done 195, maybe 205. The DL's are what took it all out of me, and the full squat cleans gas me too. I did finish the workout though as ordered, it just took me a long time.

Matthew Kopp 04-26-2009 05:22 AM

Re: MK's progress tracker
 
"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115# Push Press, 20 reps
30 Pull-ups

3 rounds + 7 Box Jumps

Matthew Kopp 04-26-2009 05:24 AM

Re: MK's progress tracker
 
Ben's WOD

12, 11, 10, 9... 3, 2, 1

185# Dead Lift
Pull-ups
Ring Pushups

16:37

Felt really good about this time. I am getting much better at Deadlifts.

Matthew Kopp 04-27-2009 05:34 PM

Re: MK's progress tracker
 
Did 2 WOD's today.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

14:34

This is my first time with Snatches. It actually didn't feel too bad. Really needs to be explosive to feel right.

Five rounds for time of:
95 pound Sumo-deadlift high-pull, 21 reps (subbed 70# KB high pulls)
21 Ring dips

13:46

Could go way faster on this if I hadn't just done the other workout. The 95# would have also made a big difference on the sdlhp's. I just thought I would burn out too quick after doing all the snatches.

Matthew Kopp 05-03-2009 05:39 PM

Re: MK's progress tracker
 
Elizabeth
21-15-9

135# full squat cleans
ring dips

11:05

Close to 3 minutes faster then the last time with the FULL SQUAT CLEANS

Matthew Kopp 05-08-2009 04:45 PM

Re: MK's progress tracker
 
Ten rounds for time:

3 weighted pullups, 45#
5 deadhang pullups
7 kipping pullups

20:32, 18 sets

The last 2 sets I couldn't get the weighted pullups so I did deadhangs.

Also did...

Push Jerk
1-1-1-1-1-1-1

155-165-175-185-205-215(f)


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