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Old 02-17-2011, 07:09 PM   #71
Jonathan Dilgen
Member Jonathan Dilgen is offline
 
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Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

Normal BWI Strength Warm-up

Overhead Press:
45x5
55x5
65x5
75x5x2
75x13

Dips and Chins:
3x9

Conditioning:
4 Rounds: 10 Burpees, 1 min rest
5! box jumps increasing height at each station up to 40"
Got a 44" box jump at the end, was having a mental block about the height even though I was told I was still way above it, so i didn't attempt any higher

2 failed muscle-up attempts...got really close both times

stretch and roll quads glutes hams
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