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Athlete Date Sort Location Workout Name Description Results
Karina Romero 02/08/2018 Vintage CrossFit None For Time
25-20-15-10
Power Snatch 75/55lbs
6-5-4-3
Bar Muscle Ups

Time cap: 15:00. Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!

Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)
Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups
Advanced: Rx		 13m 50s
Workout Scaled
Karina Romero 02/06/2018 Vintage CrossFit None Back Squats
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set
Max effort reps at chosen weight.		 10 reps
Workout Scaled
Karina Romero 02/06/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 4 rounds 20 reps
Workout Scaled
Karina Romero 02/06/2018 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 85 lbs
Performed as RX
Karina Romero 02/05/2018 Vintage CrossFit None 4 Rounds
15 Clean and Jerk 135/95lbs
15 Bar Facing Burpees

Time cap 12:00

Beginner: 10 reps of each, 95/65#
Intermediate: 12 reps of each, 115/75#
Advanced: Rx
 12m 20s
Workout Scaled
Karina Romero 02/05/2018 Vintage CrossFit None Every 5 Minutes for 15:00
Row 500/400m
8 Deadlifts 255/175

Refer to your deadlift 9's or 12's from previous cycle to determine an appropriate weight. The deadlifts should be performed as a single, unbroken set. You may adjust weight between rounds.
7m 27s
Workout Scaled
Karina Romero 01/24/2018 Vintage CrossFit None Handstand Push Up Technique Work
then
EMOM 5:00
Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and repeatable		 18 reps
Performed as RX
Karina Romero 01/24/2018 Vintage CrossFit None Five 3:00 Rounds
20 Kettlebell Swings 53/35lbs
12 Handstand Push Ups
Max Double Unders in remaining time
No Rest between rounds

The handstand push ups should be 4 sets or less for the duration of the workout. You should have at least one minute for the double unders on the first round.

Beginner: 20 Swings @ 35/18; 3 Wall Walks or 3x Kick-up to HS + :10 hold
Intermediate: 44/26; 6-8 Reps and/or reduced ROM
Advanced: Rx
Competitor: 30 KB Swings; 15 HSPU		 58 reps
Workout Scaled
Karina Romero 01/23/2018 Vintage CrossFit None Back Squats
Choose a weight you believe you can hit for 8-15 reps (~70% 1RM)

Warm up sets
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @ 75% - Focus on speed

Working Set
Max effort reps at chosen weight.
26 reps
Performed as RX
Karina Romero 01/23/2018 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 26s
Workout Scaled
Karina Romero 01/22/2018 Vintage CrossFit None AMRAP 10 Minutes
5 Deadlift 225/155lbs
10 Box Jumps 24/20"
15 Wallballs 20/14lbs

Beginner: 165/105; 20/16"; 14/10# to 10/9'
Intermediate: 195/125; Rx; Rx
Advanced: Rx
Competitor: 275/185		 5 rounds 1 reps
Workout Scaled
Karina Romero 01/22/2018 Vintage CrossFit None Every 2:00 until failure
15 Lateral Bar Burpees
10 Power Snatch 135/95lbs
(20 Minute Cap)

Snatches should be touch and go or light singles. Compare to Power Snatch intervals during Cycle three to pick appropriate weight. Scale to be able to reach the 10 minute mark.

Beginner: 10 Bar Burpees; 7 Power Snatches 95/55
Intermediate: 12 Bar Burpees; 8 Power Snatches 115/75
Advanced: Rx		 1 rounds 12 reps
Workout Scaled
Karina Romero 01/16/2018 Vintage CrossFit None Back Squat 5RM 125 lbs
Performed as RX
Karina Romero 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		 11m 03s
Workout Scaled
Karina Romero 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 85 lbs
Performed as RX
Karina Romero 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!		 2 rounds 206 reps
Workout Scaled
Karina Romero 01/11/2018 Vintage CrossFit None Deadlift
12-12-12
*Heavier than week 2*
Compare to 12/21/2017		 120 lbs
Performed as RX
Karina Romero 01/11/2018 Vintage CrossFit None AMRAP 2 Minutes x 4
Rest 2:00

Dumbbell Thrusters 50/35lbs
Max Double Unders in remaining time

Round 1 - 18 Thrusters
Round 2 - 15 Thrusters
Round 3 - 12 Thrusters
Round 4 - 9 Thrusters

Beginner: 30/15; 100 Singles unders followed by double under attempts
Intermediate: 40/25
Advanced: Rx 		110 reps
Workout Scaled
Karina Romero 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		 3 rounds 9 reps
Workout Scaled
Karina Romero 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 105 lbs
Performed as RX
Karina Romero 01/08/2018 Vintage CrossFit None 5 Rounds
15 Box Jump Overs 24/20"
15 Sumo Deadlift High Pulls 75/55lbs

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16"; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#		 12m 38s
Performed as RX
Karina Romero 01/08/2018 Vintage CrossFit None Power Clean Singles @75%+
Drop and Reset
3 rounds
2:00 on
3:00 off		 75 lbs
Performed as RX
Karina Romero 01/03/2018 Vintage CrossFit None Back Squat 5RM 125 lbs
Performed as RX
Karina Romero 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
 6 rounds 7 reps
Workout Scaled
Karina Romero 01/02/2018 Vintage CrossFit None Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off		 40 reps
Performed as RX
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