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Care Bach 10/21/2017 2017 Energy Games Rig Chipper 4 Person Relay
600m Row
21 Front Squats (135/85)
15 Hang Power Clean (135/85)
9 Pull Ups
*CAP 18 min
*Once an athlete completes the row, the next athlete may begin (waterfall style)
*Athletes may only move to the barbell once the previous athlete has reached the finish mat
 15m 36s
Performed as RX
Care Bach 10/21/2017 2017 Energy Games Snatch/Carry/Sprint As a Team
300 Alternating DB Snatch (50/30)
4 x 160ft Buddy Carry (each)
Partner M1 carries M2 / Partner F1 carries F2 160ft
Partner M2 carries M1 / Partner F2 carries F1 160ft
160 ft Sprint with DBs
*CAP 15 min
*For the DB Snatch - Partition as needed, Advance both DBs every 20 Reps, No minimum work requirement		 11m 23s
Performed as RX
Care Bach 10/21/2017 2017 Energy Games Floater For time
400 Double Unders
1 Athlete completes double unders
2 Athletes (M/F) must hold ????? for reps to count
Switch as needed
*CAP 5 min
 5m 53s
Performed as RX
Care Bach 10/12/2017 Vintage CrossFit None Clean and Jerk 1RM 130 lbs
Performed as RX
Care Bach 10/12/2017 Vintage CrossFit None 3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx		 8m 56s
Performed as RX
Care Bach 10/11/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder

Increase Pull Up reps by 3 each interval

The goal is to complete at least four full rounds. Scale appropriately.

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: C2B		 6 rounds 230 reps
Performed as RX
Care Bach 10/11/2017 Vintage CrossFit None Push Press 1RM 120 lbs
Performed as RX
Care Bach 10/11/2017 Vintage CrossFit None In a 10 minute window
Complete 3 sets of HSPU for max total reps		 15 reps
Performed as RX
Care Bach 10/10/2017 Vintage CrossFit None Back Squat 3RM 175 lbs
Performed as RX
Care Bach 10/09/2017 Vintage CrossFit None Squat Snatch 1RM 95 lbs
Performed as RX
Care Bach 10/09/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 15m 00s
Workout Scaled
Care Bach 10/05/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 52 reps
Performed as RX
Care Bach 10/05/2017 Vintage CrossFit None 2016 Regionals
Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/105lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap		 11m 00s
Performed as RX
Care Bach 10/04/2017 Vintage CrossFit None Shoulder Press 1RM 75 lbs
Performed as RX
Care Bach 10/04/2017 Vintage CrossFit None AMRAP 15 Minutes
25' Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx
 6 rounds 193 reps
Performed as RX
Care Bach 10/03/2017 Vintage CrossFit Elizabeth 21-15-9
Squat Cleans 135/95lbs
Ring Dips

Beginner: 95/55; Bench Dips or 15-10-5 Banded Bar Dips
Intermediate: 115/75; 15-10-5 Ring Dips or Banded Dips
Advanced: Rx		 10m 23s
Performed as RX
Care Bach 10/03/2017 Vintage CrossFit None 3 Attempts at Max Rep Overhead Squat at Bodyweight
Rest 3:00 between efforts
Score is total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx
 2 reps
Workout Scaled
Care Bach 10/02/2017 Vintage CrossFit None 4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time		 2m 47s
Workout Scaled
Care Bach 10/02/2017 Vintage CrossFit None Back Squat 1RM 200 lbs
Performed as RX
Care Bach 09/29/2017 Vintage CrossFit None Back Squat
4x4 @ 70%		 130 lbs
Performed as RX
Care Bach 09/29/2017 Vintage CrossFit None 4 Rounds
12 Power Snatch 95/65lbs
12 Overhead Squats
12 Push Ups

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx

Power snatches should be doable in sets. Not looking for singles. OHS should be ideally 1 set each time. 		11m 53s
Performed as RX
Care Bach 09/28/2017 Vintage CrossFit None AMRAP 5 Minutes x 3
20/12 Calories on Bike
10 Squat Cleans 155/105lbs
Max Calorie Row in remaining time
Rest 3:00

Beginner: 105/75
Intermediate: 135/95
Advanced: Rx

Score is calories on rower		 60 reps
Performed as RX
Care Bach 09/28/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Squat Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
NO FAILS		 120 lbs
Performed as RX
Care Bach 09/21/2017 Vintage CrossFit None Strength/Oly
Pause Power Position (aka Hip Position) Squat Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Squat Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 85%+
Heavier than 9/7/2017		 90 lbs
Performed as RX
Care Bach 09/15/2017 Vintage CrossFit None AMRAP 20 Minutes
5 Squat Snatch 105/75lbs
10 Box Jump Overs 24/20""
15/10 Calorie Row

Beginner: Hang Squat Snatch 65/45; 16/12" Jumps to Plates
Intermediate: 85/60#
Advanced: Rx		 7 rounds 1 reps
Performed as RX
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