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Dennis Sukholutsky 12/15/2017 Vintage CrossFit None EMOM 21
7 Unbroken Overhead Squats
1 Peg Board Climb
7 Unbroken Bench Press (broke final round 5+2)		 165 lbs
Performed as RX
Dennis Sukholutsky 12/15/2017 Vintage CrossFit None Push Jerk
5x5 @ 65%		 185 lbs
Performed as RX
Dennis Sukholutsky 12/15/2017 Vintage CrossFit None AMRAP 7 Minutes
100/75 Calories on Row or 80/55 Cal on Bike
Max Wallballs in remaining time 20/14lbs

5 minute cap for row/bike!

Beginner: 75/50 Calorie Row or 60/40 Cal Bike; 14/10 to Rx target height
Intermediate/Advanced: Rx

Score is calories + wall ball reps		 172 reps
Performed as RX
Dennis Sukholutsky 12/13/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 145-145-145-145-145-155-155-155-165-165 lbs
Performed as RX
Dennis Sukholutsky 12/13/2017 Vintage CrossFit None 5 Rounds
:60 Max Chest to Bar Pullups
:60 Rest
:60 Max Thruster 135/95lbs
:60 Rest

Beginner: Ring Rows; 85/55
Intermediate: Chin over Bar Pull Ups; 100/70
Advanced: 115/80
Competitor: Ring Muscle Ups		 111 reps
Performed as RX
Dennis Sukholutsky 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 3m 59s
Performed as RX
Dennis Sukholutsky 12/12/2017 Vintage CrossFit None 5 Rounds
15 Calorie Ski
9 Strict HSPU
(Complete in sets of 3)
Rest :90		 17m 40s
Performed as RX
Dennis Sukholutsky 12/11/2017 Vintage CrossFit None Unbroken or until failure (Beginners can start at 1 and work their way up until failure. Focus on maintaining hollow swing rhythm)
10-1-10
Toes to Bar

Rest as needed between sets		 7m 20s
Performed as RX
Dennis Sukholutsky 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. 		59 reps
Performed as RX
Dennis Sukholutsky 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
 5 rounds 40 reps
Performed as RX
Dennis Sukholutsky 12/08/2017 Vintage CrossFit None Push Jerk 1RM 275 lbs
Performed as RX
Dennis Sukholutsky 12/08/2017 Vintage CrossFit None 3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round. 		5m 34s
Performed as RX
Dennis Sukholutsky 12/07/2017 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% (315#) 18 reps
Performed as RX
Dennis Sukholutsky 12/07/2017 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 8 rounds 30 reps
Performed as RX
Dennis Sukholutsky 12/06/2017 Vintage CrossFit Nick 12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells		 23m 31s
Performed as RX
Dennis Sukholutsky 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 200 lbs
Performed as RX
Dennis Sukholutsky 12/06/2017 Vintage CrossFit None For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups		 6m 03s
Performed as RX
Dennis Sukholutsky 12/05/2017 Vintage CrossFit None Back Squat 5RM 350 lbs
Performed as RX
Dennis Sukholutsky 12/05/2017 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		 6m 31s
Performed as RX
Dennis Sukholutsky 12/05/2017 Vintage CrossFit None Every :90 Until Failure
3 Bar Muscle Ups
5 Shoulder to Overhead, 135/95lbs

Add 10/5lbs each round		 8 rounds 5 reps
Performed as RX
Dennis Sukholutsky 12/04/2017 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 255 lbs
Performed as RX
Dennis Sukholutsky 12/04/2017 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 205 reps
Performed as RX
Dennis Sukholutsky 12/01/2017 Vintage CrossFit None 40 Minute Run

Run out 20 minutes, Run back 20 minutes

Focus on pacing. Start a timer for 20 minutes and run out. At 20:00, restart the timer and turn around. The goal is to finish close to the same pace/distance.

20:00 out, 20:22 back. Pretty, pretty, pretty good		 4.92 mi
Performed as RX
Dennis Sukholutsky 12/01/2017 Vintage CrossFit None Front Squat 1RM 305-322f-322f lbs
Performed as RX
Dennis Sukholutsky 12/01/2017 Vintage CrossFit None For Time
40 Burpee Box Jump Overs 24/20"
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

10 Minute Cap

Beginner: 20/16" Burpee Box Step Overs; 65/45; 20 Strict Chin Ups or Banded Strict Chin Ups
Intermediate: 95/65; 20 Chest to Bar Pull Ups in unbroken sets of 2 or more.
Advanced: Rx		 8m 37s
Performed as RX
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