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Old 03-15-2011, 06:07 PM   #82
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

Back Squat and Overhead Press day!

Same old warm-up plus one set of chin-ups 9 reps

BS:
45x5
95x5
135x5
185x3
205x5x2, 205x11

OHP:
45x5
65x5
85x3
95x5x2, 95x9

Partnered chin ladders... tried to do ladders to 5's which didn't work out (failed on the very last rep of the round of 5), then did 4 sets to 3
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