Sebastian Arango

Hometown:
Unknown
Gym:
Vintage CrossFit
Gender:
Male
Age:
42
Height:
6' 1"
Weight:
190 lbs

Vintage CrossFit

Members:
193
Workouts Posted:
4,678
Address:
4205 Center St
Houston, TX 77007
United States

Personal Records

Metcon
Fran:
5:29
Grace:
2:43
Helen:
9:53
Cindy:
19 + 20 reps
FGB:
312
Strength
Squat:
340 lbs
Deadlift:
420 lbs
Clean:
275 lbs
Snatch:
190 lbs
Jerk:
245 lbs
Distance
Run 400m:
--:--
Run 5km:
--:--
Row 500m:
1:36
Row 2km:
7:35
Swim 500m:
--:--
View All PRs

TrackMyPR member since December 18, 2014   -   1020 workouts logged

Date Name Description Results
09/04/2019 Power Clean
4 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 41 reps
Performed as RX
09/04/2019 WZA 2020 OCQ 4
150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar

Cap 15:00

Perform in any order, until completion of total work.
Can be broken down or performed in any order

Alternate:
100 Wall Balls 14/10 to 10/9'
50 Weighted Butterfly Sit Ups 14/10#		 14m 57s
Performed as RX
09/03/2019 Back Squat
5x5 @ 90% 5RM		 265 lbs
Performed as RX
09/03/2019 For Time
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups

Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.

Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx		 12m 38s
Performed as RX
09/02/2019 TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 7 rounds 9 reps
Performed as RX