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Dennis Sukholutsky 12/26/2018 Vintage CrossFit None For Time
24 Calorie Bike
12 Ring Muscle Ups
16 Calorie Bike
8 Ring Muscle Ups
8 Calorie Bike
4 Ring Muscle Ups

Female Bike Calories 16-12-8		 6m 38s
Performed as RX
Dennis Sukholutsky 12/26/2018 Vintage CrossFit None 5:00 to complete at least 3 snatch complex building in weight
then
Every :90 for 9 Minutes
2 Misfit Snatch Complex
75%+ of 1RM

Stick to 75% unless things are going very well. Move smoothly around the barbell: this is even more
important this week with 2 complexes. Drop and reset if needed between complexes.
 155-160-165 lbs
Performed as RX
Dennis Sukholutsky 12/26/2018 Vintage CrossFit None 5 rounds for time of
40 Double Unders or 30/20 Heavy Jump Ropes
30 Air Squats
20m D-Ball Carry (hug)		 12m 08s
Performed as RX
Dennis Sukholutsky 12/18/2018 Vintage CrossFit None Back Squat 5RM 357 lbs
Performed as RX
Dennis Sukholutsky 12/18/2018 Vintage CrossFit None 15-12-9-6-3 reps of:
D-Ball Clean to Shoulder
Bar Facing Burpees

Beginner: 60/40 Sandbag
Intermediate: 70/50# D-Ball
Advanced: Rx		 5m 25s
Performed as RX
Dennis Sukholutsky 12/18/2018 Vintage CrossFit None AMRAP 12 Minutes
1 Pegboard Climb
10 GHD Sit Ups		 12 rounds 3 reps
Performed as RX
Dennis Sukholutsky 12/17/2018 Vintage CrossFit None 5:00 to complete at least 3 sets of Misfit Clean Complex, building in weight
then
EMOM for 10 Minutes
1 Misfit Clean Complex
70%+ of 1RM

Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.		 185-185-185-190-190-195-195-200-200-205 lbs
Performed as RX
Dennis Sukholutsky 12/17/2018 Vintage CrossFit None For Time
20 Dumbbell Box Step Overs 50/35s to 24/20"
20 Overhead Squats 155/105lbs
20 Dumbbell Box Step Overs

Pick a weight you can perform in 3 sets or less for the overhead squats.

Beginner: 30/15s; 85/50#
Intermediate: 40/25s; 115/75
Advanced: Rx		 3m 49s
Performed as RX
Dennis Sukholutsky 12/14/2018 Vintage CrossFit None Push Jerk
5x5 @ 65%		 180 lbs
Performed as RX
Dennis Sukholutsky 12/14/2018 Vintage CrossFit None Deadlift 3x10 reps
First two sets are warm-ups and the third set should be at near max.

Do not sacrifice the your mid-line for extra weight. These are touch and go, but with a controlled descent - no bouncing.
245-295-345 lbs
Performed as RX
Dennis Sukholutsky 12/14/2018 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Alternating Dumbbell Snatch, 50/35

Double Unders should be 2 sets or less and the snatches should be unbroken. Practice switching hands in the air.

Beginner: 2x 25 single unders + 1 DU attempt; 30/15#
Intermediate: 20 Double Unders; 40/25#
Advanced: Rx
Competitor: 70/45#
 9 rounds 0 reps
Performed as RX
Dennis Sukholutsky 12/14/2018 Vintage CrossFit None 4 Rounds
500m/400m Ski
20 D-Ball Squats 100/70lbs
20 Toes to Bar
Rest 2:00		 21m 30s
Performed as RX
Dennis Sukholutsky 12/12/2018 Vintage CrossFit None 5:00 to complete at least 3 sets of Misfit Snatch Complex, building in weight
then
EMOM for 10 Minutes
1 Misfit Snatch Complex
70%+ of 1RM

Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.
 145-150-155 lbs
Performed as RX
Dennis Sukholutsky 12/12/2018 Vintage CrossFit None 5 Rounds
10 Power Snatch 95/65lbs
20 Steps Walking Lunge

We are looking for touch-and-go snatches to start off before switching to smaller sets.

Beginner: 8 Power Snatches, 65/35
Intermediate: 80/50#
Advanced: Rx
Competitor: 115/75; 20 Alternating Pistols		 10m 59s
Performed as RX
Dennis Sukholutsky 12/12/2018 Vintage CrossFit None AMRAP 7 Minutes
Max sets of 5 unbroken kipping Handstand Push Ups
 13 reps
Performed as RX
Dennis Sukholutsky 12/11/2018 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 315 lbs
Performed as RX
Dennis Sukholutsky 12/11/2018 Vintage CrossFit None For Time
100 Wallballs 20/14lbs
50 Bar Facing Burpees

Time cap: 15 minutes

Beginner: 80 WB @ 14/10#; 40 Burpees
Intermediate/Advanced: Rx		 6m 57s
Performed as RX
Dennis Sukholutsky 12/10/2018 Vintage CrossFit None Power Clean Singles @ 70-75%
Drop and Reset

5 Rounds
:60 on, 2:00 off

The goal here is maximum reps without a large degradation in form.		 53 reps
Performed as RX
Dennis Sukholutsky 12/10/2018 Vintage CrossFit None For Time
1 Mile Run
20 Front Squat 145/100lbs
20 Handstand Push Ups
15 Front Squat
15 Handstand Push Ups
10 Front Squat
10 Handstand Push Ups

The mile run should be done at 80-90%, then we are looking for 2 sets or less on both the front
squats and handstand push ups.

Beginner: 85/55; 4-3-2 Wall Walks
Intermediate: 115/75; 10-7-4 HSPU
Advanced: Rx		 13m 55s
Performed as RX
Dennis Sukholutsky 12/06/2018 Vintage CrossFit None 2 Rounds
Run 1 Mile
Row 2k		 29m 33s
Performed as RX
Dennis Sukholutsky 12/06/2018 Vintage CrossFit None AMRAP 30
Max Strict Pull Ups		 200 reps
Performed as RX
Dennis Sukholutsky 12/05/2018 Vintage CrossFit CrossFit Games Open 12.4 CrossFit Open 12.4
AMRAP 12 Minutes
150 Wallballs 20/14lbs
90 Double Unders
30 Muscle Ups

Beginner: 100 Wall Balls 14/10; 150 Single Unders; 30 Ring Rows
Intermediate: 125 Wall Balls; 50 Double Unders; 30 Ring Dips
Advanced: Rx		 260 reps
Performed as RX
Dennis Sukholutsky 11/13/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 87.5%		 355 lbs
330-330-330-335-335 lbs
Performed as RX
Dennis Sukholutsky 11/13/2018 Vintage CrossFit None 15-12-9
Bike Calories
Ring Dips
Deadlift 275/185lbs

Female Bike: 12-9-6 Cal
Beg: Bench Dips; 155/95
Intermediate: Static Bar Dips; 225/145
Advanced: Rx
 4m 50s
Performed as RX
Dennis Sukholutsky 11/05/2018 Vintage CrossFit None Squat Snatch
6x3 @ 72.5-77.5%

Today's focus is on technique and positions, not weight. Drop and reset each rep, no touch and go.		 185-185-185-190-190-190 lbs
Performed as RX
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