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Athlete Date Sort Location Workout Name Description Results
Carleigh Hall 03/13/2018 Vintage CrossFit None Front Squat
5x3
(Start around 85%)		 175 lbs
Performed as RX
Carleigh Hall 03/06/2018 Vintage CrossFit None Back Squat 3-3-3-3-3
(Start around 85%)		 200 lbs
Performed as RX
Carleigh Hall 02/28/2018 Vintage CrossFit None Split Jerk 2-2-2-2-2-2

Sets 4 & 5 are the heavy sets, lower the weight back to moderate for the final set		 155 lbs
Performed as RX
Carleigh Hall 02/27/2018 Vintage CrossFit None Front Squat 4-4-4-4
(Start around 80%)		 165 lbs
Performed as RX
Carleigh Hall 02/27/2018 Vintage CrossFit None 5 Rounds
6 Deadlifts 135/95lbs
6 Hang Squat Cleans 135/95lbs
6 Lateral Burpees over the bar

Time Cap: 12:00

Beginner: 105/75
Intermediate/Advanced: Rx		 4m 57s
Performed as RX
Carleigh Hall 02/26/2018 Vintage CrossFit None 3 Rounds
20/12 Calorie Bike
16 Dumbbell Front Rack Lunge Steps 50/35lbs
12 Kipping Handstand Push Ups


Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.


Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold
Intermediate: 40/25# Lunges; 7-10 HSPU
Advanced: Rx		 8m 26s
Performed as RX
Carleigh Hall 02/26/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)		 135 lbs
Performed as RX
Carleigh Hall 02/21/2018 Vintage CrossFit None Split Jerk 5x3
Sets 3 & 4 should be your heavy sets. Drop the weight down to a moderate load for the fifth set.		 145 lbs
Performed as RX
Carleigh Hall 02/21/2018 Vintage CrossFit None AMRAP 12:00
30 Box Jump Overs 24/20"
20 Pull Ups
10 Clean and Jerks 135/95lbs

Target is 2 full rounds, scaled volume appropriately. Pull Ups should be done in 3 sets or less. Focus on eliminating extra steps while turning around for box jump overs.

Beginner: 20 Box Jump Overs, 20/16"; 12-15 Pull Ups; 95/65
Intermediate: 25 Box Jump Overs, 24/20"; 20 Pull Ups; 115/75
Advanced: Rx
Competitor: Chest-to-bar pullups; 155/105		 3 rounds 9 reps
Performed as RX
Carleigh Hall 02/20/2018 Vintage CrossFit None 21-15-9
Squat Clean 115/75lbs*
HSPU

*Optional to use Dumbbells 50/35

Time cap: 10:00

Beginner: 75/45; 7-5-3 Kick Up to HS + :10 Hold
Intermediate: 95/60; 12-9-6 HSPU and/or Reduced ROM
Advanced: Rx		 8m 58s
Performed as RX
Carleigh Hall 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 110 lbs
Performed as RX
Carleigh Hall 01/16/2018 Vintage CrossFit None Back Squat 5RM 215 lbs
Performed as RX
Carleigh Hall 01/16/2018 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 7m 20s
Performed as RX
Carleigh Hall 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 155 lbs
Performed as RX
Carleigh Hall 01/15/2018 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 4 rounds 216 reps
Performed as RX
Carleigh Hall 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 190 lbs
Performed as RX
Carleigh Hall 01/09/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups


Both the HPC and HSPU should be 2 sets or less the whole time.


Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx		 7 rounds 7 reps
Performed as RX
Carleigh Hall 01/03/2018 Vintage CrossFit None Back Squat 5RM 205 lbs
Performed as RX
Carleigh Hall 01/03/2018 Vintage CrossFit None AMRAP 20 Minutes
12 Bar Facing Burpees
12 Power Snatch 75/55lbs
12 Pull Ups


Focus on steady movement and fast transitions. The goal is to keep your rounds near the same time the entire workout. The power snatch and pullups should be completed in 2-3 sets the whole time, no singles. Pick an appropriate weight and rep scheme.


Beginner: 45/35# (use 15# bar); 8 strict banded pullups in sets of 4
Intermediate: 8 pullups in sets of 2+ reps
Advanced: Rx
Competitor: 95/65; Chest to bar pullups
 4 rounds 25 reps
Performed as RX
Carleigh Hall 12/19/2017 Vintage CrossFit None Back Squat 5RM 195 lbs
Performed as RX
Carleigh Hall 12/19/2017 Vintage CrossFit None AMRAP 2 Minutes x 6
Rest :60

Row 250/200m
15 Toes to Bar
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time

Score is T2B + DU		 174 reps
Performed as RX
Carleigh Hall 12/12/2017 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 180 lbs
Performed as RX
Carleigh Hall 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 5m 06s
Workout Scaled
Carleigh Hall 12/11/2017 Vintage CrossFit None Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus. 		36 reps
Performed as RX
Carleigh Hall 12/11/2017 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx
 3 rounds 52 reps
Performed as RX
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