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Old 04-02-2011, 12:09 PM   #88
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

Thursday 3/31/'11

Normal warm-up

OH press: 102.5 #'s
45x8
65x5
95x3
102.5x5x2
102.5x8

Chins 3x9
Dips 3x10

5! Box jumps to 40.5"

Today: 4/2/'11

Normal warm-up

Deadlift: 275#'s
135x8
185x5
225x4
245x2
275x8

Bench Press: 170#'s
45x8
95x5
135x4
155x2
170x5x2
170x8

Chins 9x2, 11x1 (need to increase # of reps per set)
Back ext. 4x10

No conditioning
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