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Athlete Date Sort Location Workout Name Description Results
Karina Romero 09/03/2019 Vintage CrossFit None Back Squat
5x5 @ 90% 5RM		 115x1 130x4 lbs
Performed as RX
Karina Romero 09/03/2019 Vintage CrossFit None For Time
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups

Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.

Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx		 14m 03s
Workout Scaled
Karina Romero 08/30/2019 Vintage CrossFit None 3 Rounds
16 Kettlebell Snatches 53/35lbs
12/8 Calorie Bike
40' Handstand Walk

Beginner: 35/18; 80' Overhead Carry
Intermediate: 44/26; 4 Handstand Walk Attempts or :30 Handstand Hold
Advanced: Rx		 7m 58s
Workout Scaled
Karina Romero 08/30/2019 Vintage CrossFit None Deadlift
3x10

Slow and controlled		 125 lbs
Performed as RX
Karina Romero 08/29/2019 Vintage CrossFit None 3 Rounds
15/12 Calorie Row
12 Squat Cleans 135/95lbs
9 Burpee Box Jump Overs 24/20"
6 Squat Snatch 135/95lbs
Rest 3:00

Practice going touch and go during this WOD, even if it isn't for the full set.

Beginner: 75/45; Burpee Box Step Overs
Intermediate: 105/75
Advanced: Rx		 26m 25s
Workout Scaled
Karina Romero 08/27/2019 Vintage CrossFit None Misfit Clean Complex 2.0
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
 70 lbs
Performed as RX
Karina Romero 08/27/2019 Vintage CrossFit None 3 Rounds
400m Run
30 Air Squats
25 Push Ups
20 Pull Ups

Time cap 20:00

Bad push ups don't make you better! Scale so the push ups can be perfect! Pull Ups shouldn't be more than 3 sets for all three rounds.

Beginner: 25 Air Squats; 15/10 Push Ups; 10 Banded Pull Ups
Intermediate: 20/12 Push Ups; 15 Pull Ups
Advanced: Rx		 18m 51s
Workout Scaled
Karina Romero 08/26/2019 Vintage CrossFit None Back Squat 5RM 145 lbs
Performed as RX
Karina Romero 08/26/2019 Vintage CrossFit None 25 Power Cleans 115/75lbs
25 Front Squats 115/75lbs
25 Thrusters 115/75lbs
100m Walking Lunge Steps (unweighted)

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx		 12m 26s
Workout Scaled
Karina Romero 08/23/2019 Vintage CrossFit None 21-15-9
Hang Power Clean 115/75lbs
Shoulder to Overhead
Calorie Row

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx		 10m 10s
Workout Scaled
Karina Romero 08/20/2019 Vintage CrossFit None Power Clean
5 Rounds
:60 on
2:00 off
Singles @ 75-80%

The objective is to work on repeating moderately heavy singles with short rest. We want to see deliberately fast singles. All drop and reset. Target 6-10 reps per round. What aspect of the power clean do you want to focus on? Use these reps as an opportunity to improve your technique and positions. 		38 reps
Performed as RX
Karina Romero 08/20/2019 Vintage CrossFit None For Time
40 Single-Arm Dumbbell Overhead Squats 50/35lbs
Run 400m
20 GHD Sit Ups or 40 Sit Ups
Run 400m
40 Single-Arm Dumbbell Overhead Squats

Mobility Scale: Dumbbell Goblet Squats
Beginner: 30/15
Intermediate: 40/25
Advanced: Rx		 11m 01s
Workout Scaled
Karina Romero 08/16/2019 Vintage CrossFit None Deadlift
8 Reps @ 155/105lbs
7 Reps @ 245/145lbs
6 Reps @ 275/185lbs
5 Reps @ 315/205lbs
4 Reps @ 335/225lbs

Scale to start around 40% 1RM and end around 80% 1RM.

Time cap 6:00		 6m 00s
Workout Scaled
Karina Romero 08/16/2019 Vintage CrossFit None For Time
100m Farmers Carry 50/35s
30 Calorie Row
100m Farmers Carry
30 Burpees to 6" Target
100m Farmers Carry

Time cap: 12:00

Beginner: 35/20#
Intermediate/Advanced: Rx		 11m 53s
Performed as RX
Karina Romero 08/13/2019 Vintage CrossFit None Misfit Clean Complex 2.0
Find 1RM

Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
Split Jerk
 85 lbs
Performed as RX
Karina Romero 08/13/2019 Vintage CrossFit None 3 Rounds
12 Devils Press 50/35s
1000m Bike

Time cap: 15:00

Beginner: 30/15s
Intermediate: 40/25s
Advanced: Rx
 11m 54s
Workout Scaled
Karina Romero 08/12/2019 Vintage CrossFit None Back Squat
Find 5RM		 135 lbs
Performed as RX
Karina Romero 08/12/2019 Vintage CrossFit None For Time
30 Hang Power Cleans 155/105lbs
50 Wallballs 20/14lbs
Run 800m
50 Wallballs
30 Hang Power Cleans

Time cap 18:00

Beginner: 20 Cleans, 105/65; 35 WB
Intermediate: 25 Cleans, 135/85; 40 WB
Advanced: Rx		 17m 56s
Workout Scaled
Karina Romero 08/08/2019 Vintage CrossFit None Front Squat 1RM 120 lbs
Performed as RX
Karina Romero 08/08/2019 Vintage CrossFit None For Time
40 Deadlift 185/115lbs
30 Front Squats 135/95lbs
20 Hang Power Cleans 135/95lbs

Beginner: 135/85; 95/65
Intermediate: 155/105; 115/75
Advanced: Rx		 9m 24s
Workout Scaled
Karina Romero 08/07/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 65-100 lbs
Performed as RX
Karina Romero 08/07/2019 Vintage CrossFit None AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs		 152 reps
Workout Scaled
Karina Romero 08/06/2019 Vintage CrossFit None AMRAP 10 Minutes
3 Strict Handstand Push Ups
9 Dumbbell Thrusters 50/35s
100m Run

Pick a weight where you can stay unbroken on the thrusters.

Beginner: 5/3 Perfect Push Ups; 30/15#
Intermediate: 40/25#
Advanced: Rx		 5 rounds 8 reps
Workout Scaled
Karina Romero 08/05/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 45-60 lbs
Failed 62 lbs
Performed as RX
Karina Romero 08/05/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 8m 54s
Workout Scaled
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