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Old 07-22-2010, 06:11 PM   #121
Jorge Montesinos
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Re: Experimenting with CFSB

clean and jerk 6x1
155
175
185
195
205
215

front squats find 5rm
280 pr


weighted chinups 3x3 sets across 80lbs
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Old 07-23-2010, 06:18 PM   #122
Jorge Montesinos
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Re: Experimenting with CFSB

db power snatch 5x2 (each arm)
60
70
85
90
95

db bench press 3x3
95
110
110f 2 reps

skill work on my muscle ups

no metcon, have a 4v4 street soccer tournament tomorrow.
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Old 07-29-2010, 10:42 AM   #123
Jorge Montesinos
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Re: Experimenting with CFSB

after winning street soccer tournament this past weekend, Im taking a deload week and on next monday i will be starting crossfit football.
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Old 08-02-2010, 01:36 PM   #124
Jorge Montesinos
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Re: Experimenting with CFSB

CFFB

back squat 5x5 sets across with 320lbs

shoulder press 5x1

135
145
155
165
175f

metcon

5 rounds for time
7 db swings 70lbs
7 sdhp 70lbs
run 1/2 gasser

6:36
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Old 08-03-2010, 03:34 PM   #125
Jorge Montesinos
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Re: Experimenting with CFSB

Deadlift find 5RM

415 ( Failed on the 5th rep due to no freaking chalk, hand was slipping., left it at home and nobody in the gym had any.

ring pullups 3x max reps. rested 3 min each set

1st set- 12
2nd set-15
3rd set- 10

metcon

"lizzie"

12-9-6-3

power clean 185lbs
ring dips

4:30
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Old 08-05-2010, 01:36 PM   #126
Jorge Montesinos
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Re: Experimenting with CFSB

weighted step ups 4x8
185
205
215
220


bench press 8x3 65% of 1RM 160lbs (45 sec rest)

metcon

10 rounds for time

3 power snatches 75% of 1RM 125lbs
5 pushups
7 box jumps 20'

11:30

Last edited by Jorge Montesinos; 08-05-2010 at 01:38 PM..
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Old 08-06-2010, 05:45 PM   #127
Jorge Montesinos
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Re: Experimenting with CFSB

weighted pullups 3x max reps of bw x 30% 60lbs
1/4
2/3
3/3


metcon

amrap in 12 min

5 any way overhead 185lbs
10 pushups
15 back extensions

3 rounds + 4 jerks

did some ab work after
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Old 08-09-2010, 11:44 AM   #128
Jorge Montesinos
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Re: Experimenting with CFSB

back squat 5x1
315
335
345
355
355

shoulder press 5x5 sets across 135lbs


metcon

scaled DWOD.

6 rounds for time

10 db swings 70lbs
15 knee to elbows
30 singles jump rope

11:05
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Old 08-10-2010, 03:33 PM   #129
Jorge Montesinos
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Re: Experimenting with CFSB

power snatch 8x2 worked on form
135
140
140
145
145
145
145
145


metcon

10 rounds for time

3 deadlifts 315lbs
5 clapping pushups
7 anchored situps (no ghd)

5:06
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Old 08-12-2010, 01:46 PM   #130
Jorge Montesinos
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Re: Experimenting with CFSB

back squat 5x5 330lbs

metcon

volkswagon

21-15-9

bench press bw 205lbs
pullups

27:03

did a 10 min run after
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