View Single Post
Old 03-08-2011, 08:18 PM   #79
Jonathan Dilgen
Member Jonathan Dilgen is offline
 
Profile:
Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

Normal warm-up

Back Squat: 200#'s

45x5
95x5
135x5
175x3
200x5x2
200x11

Partner chin-up ladder, do yours then rest while partner completes rep(s)
3 rounds: 1, 2, 3, rest 2 min

Conditioning:
3 rounds
10 front squats
20 m heavy (2 45's, 2 25's) prowler push
rest 2 min
__________________
My log
  Reply With Quote