View Single Post
Old 03-26-2011, 02:24 PM   #86
Jonathan Dilgen
Member Jonathan Dilgen is offline
 
Profile:
Join Date: Sep 2009
Location: Baltimore  MD
Posts: 126
Re: Jonathan's Crossfit progression

3/24/'11

regular strength warm-up

Overhead press: 100#'s

45x5
65x5
95x3
100x5x2
100x7

Chin-ups: 9x3
Dips: 10x3

Conditioning:

5 rounds
Prowler sled + 90#'s high grip 20 m, low grip 20 m
farmer's carry 210#'s 20 m out, 20 m back
Rest ~90 seconds

Today, 3/26/'11

Regular warm-up

Deadlift: 270#'s
135x8
185x5
235x3
270x9

Bench Press: 165#'s
45x8
95x5
135x3
165x5x2
165x10

Chin-ups: 9x3
Back ext.: 10x3

Stretch and roll legs
__________________
My log
  Reply With Quote