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Athlete Date Sort Location Workout Name Description Results
Dennis Sukholutsky 08/27/2016 Vintage CrossFit MFT 1007 Oly Pause Power Position Squat Clean and Jerk 1RM
Pause Low Hang Squat Clean and Jerk 1RM		 260 lbs
255 lbs
Performed as RX
Dennis Sukholutsky 08/27/2016 Vintage CrossFit MFT 1007 Gymnastics Rest Pause Strict HSPU @ 2 Deficit 11 reps
Performed as RX
Dennis Sukholutsky 08/26/2016 Vintage CrossFit MFT 1006 Strength Back Squat 3-3-3 @ 90% 342 lbs
Performed as RX
Dennis Sukholutsky 08/26/2016 Vintage CrossFit None Row 25 minutes for distance with heart rate under 150bpm 5,799 m
Performed as RX
Dennis Sukholutsky 08/26/2016 Vintage CrossFit MFT 1006 Strength Accessory Glute Ham Raise
4 Sets to Failure
20 Rep Cap Per Set
Rest 2-3 Minutes		 80 reps
Performed as RX
Dennis Sukholutsky 08/25/2016 Vintage CrossFit None (based on max pushups)
<10
3 sets of 4 pushups with :20 rest
30 Second Pushup Plank hold
10-20
3 sets of 6 pushups with :20 rest
45 Second Pushup Plank hold
21-30
4 sets of 8 pushups, :20 rest
60 second pushup plank hold
30+
4 sets of 12 pushups, :20 rest
90 second pushup plank hold		 48 reps
Performed as RX
Dennis Sukholutsky 08/24/2016 Vintage CrossFit MFT 1005 Strength Back Squat 4x4 @85%
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 2.		 324 lbs
20-12-10 lbs
Performed as RX
Dennis Sukholutsky 08/24/2016 Vintage CrossFit MFT 1005 BW Air Bike 1km x 8
Rest 2:1		 30m 23s
Performed as RX
Dennis Sukholutsky 08/23/2016 Vintage CrossFit None 4 RFT
30 Situps
10 Deadlift, 135/95
5 Bar Muscle Ups		 7m 34s
Performed as RX
Dennis Sukholutsky 08/23/2016 Vintage CrossFit MFT 1004 Strength Deadlift 1x5 HEAVY
Controlled on the way down, take the hands off the bar, complete the next rep. Try to use the same weight as the 14 from Week 2		 410 lbs
Performed as RX
Dennis Sukholutsky 08/23/2016 Vintage CrossFit MFT 1004 Oly Pause Power Position Snatch 1RM
Then
Find 1RM Pause Low Hang Snatch 		205 lbs
205 lbs
Performed as RX
Dennis Sukholutsky 08/23/2016 Vintage CrossFit MFT 1004 BW 10 Rounds
5x20m shuttle sprint
Rest 2:00		 21m 20s
Performed as RX
Dennis Sukholutsky 08/22/2016 Vintage CrossFit MFT 1003 Strength Back Squat 5x5 @ 75%
Shoulder Press 1x3 @ 75%
Shoulder Press 4x3 @ 75%		 285 lbs
117 lbs
125 lbs
Performed as RX
Dennis Sukholutsky 08/22/2016 Vintage CrossFit Pushup Progression 26
Rest :60
22
Rest :60
18		 66 reps
Performed as RX
Dennis Sukholutsky 08/22/2016 Vintage CrossFit None Partner EMOM with Trevor G
EMOM 30
A) 8 Squat Snatch, 115#
B) 22 Pullups
C) 86 Double Unders		 30m 00s
Performed as RX
Dennis Sukholutsky 08/22/2016 Vintage CrossFit None Power Clean 1RM 285-290f lbs
Performed as RX
Dennis Sukholutsky 08/21/2016 Vintage CrossFit MFT 1002 Strength & Oly Pause Power Position Clean & Jerk - 7x2 @ 80-90%
Strict Press Grip Bench Press 1x4 @ 70%, 4x4 @ 75%		 195-205-215-215-220-225-225 lbs
175-187-1871-87-187 lbs
Performed as RX
Dennis Sukholutsky 08/20/2016 Vintage CrossFit MFT 1002 Gymnastics Accessory Rest Pause Strict HSPU @ 2" deficit
3-3-2		 8 reps
Performed as RX
Dennis Sukholutsky 08/19/2016 Vintage CrossFit MFT 1001 Strength Back Squat 3x3 @87.5% 335 lbs
Performed as RX
Dennis Sukholutsky 08/19/2016 Vintage CrossFit MFT 1001 Gymnastics Accessory Slow, no bounce pistols
4 Rounds:
10 Left Leg
10 Right Leg
Rest 2 Minutes		 80 reps
Performed as RX
Dennis Sukholutsky 08/19/2016 White Oak Bayou MFT 996 Run 20 Minutes for Distance
Must keep heart rate BPM below 180 minus your age		 2.17 mi
Performed as RX
Dennis Sukholutsky 08/17/2016 Vintage CrossFit MFT 1000 Strength Back Squat 4x4 @82.5% 315 lbs
Performed as RX
Dennis Sukholutsky 08/17/2016 Vintage CrossFit MFT 1000 Strength 2 Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB) - 40#
17-11-9		 37 reps
Performed as RX
Dennis Sukholutsky 08/17/2016 Vintage CrossFit MFT 999 BW 400m run x 8
Rest 2:00

1:33
1:27
1:26
1:27
1:26
1:27
1:33
1:27		 25m 50s
Performed as RX
Dennis Sukholutsky 08/17/2016 Vintage CrossFit MFT 1000 Interval E2MOM for 10 Minutes:
12 Thrusters 105/70lbs
12 Toes to Bar
40ft Handstand Walk		 5 rounds 0 reps
Workout Scaled
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