Re: Jonathan's Crossfit progression
Normal Strength warm-up
Clean practice: 65, 95, 115
Deadlift: 280 lbs
280x9, gained a rep and 5 lbs
max height box jump test: >40" but no tape measure! We used a strip of drywall to measure everyones max's. I missed at 5 plates on top of the highest platform we have, going to have to ice my right shin and hamstring from where I bit it. Best part: there's video of me missing it.
Weighted dips: 20# weight vest 6x3
One set of back extensions to 10, ran out of time.
Post-workout: my normal shake (50 grams of protein, ~50 grams of carbs, extra BCAA's and glutamine added), then Five guys burger with 4 extra patties (6 total), sweet baby Jesus it was glorious. Gotta up the food/calories; I usually get hungry during workouts and my weight hasn't really changed in a few weeks.