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Karina Romero 02/12/2019 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 09s
Workout Scaled
Karina Romero 02/11/2019 Vintage CrossFit None For Time
10 Rounds
3 Overhead Squats 155/105lbs
6 Push Ups
9 1-Arm Kettlebell Cleans 53/35s

The first rep of the overhead squats should be a squat snatch. Switch arms on the kettlebell clean each round.

Cap 15:00

Beginner: 85/45#; 35/18
Intermediate: 115/65; 44/26
Advanced: Rx		 14m 00s
Workout Scaled
Karina Romero 02/11/2019 Vintage CrossFit None For Time
3 Rounds
90' Farmers Carry 70/50s
60' Handstand Walk
10 Ring Dips
Rest :60

Farmers Carry should be unbroken. Gym length = 50' so back of gym to fence is around 90'. Scale HS walk distance to something you can complete under :90.

Beginner: 53/35#; 30 High Plank Shoulder Taps or 4 Wall Walks; Bench Dips
Intermediate: :45 Handstand Hold; Banded Dips
Advanced: Rx		 9m 14s
Workout Scaled
Karina Romero 02/05/2019 Vintage CrossFit None Back Squat

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

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.		 12 reps
Performed as RX
Karina Romero 02/05/2019 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 47 reps
Workout Scaled
Karina Romero 01/28/2019 Vintage CrossFit None 3 Rounds For Time
20/14 Calories on Assault Bike
20 Push Jerk 135/95lbs
20 Push Ups

Time cap 18:00

Beginner: 15/10 Calorie Bike; 85/50#; 10 Perfect Push Ups
Intermediate: 115/75#; 15 Perfect Push Ups
Advanced: Rx		 17m 45s
Workout Scaled
Karina Romero 01/28/2019 Vintage CrossFit None Every 3 Minutes for 15 Minutes
50' Dumbbell Front Rack Lunge 50/35s
10 Dumbbell Thrusters 50/35s
10 Toes to Bar

The Lunge should be unbroken. Try to go straight from the lunges into the thrusters for as long as possible. Toes to bar should not be more than 2 sets.

Beginner: 30/15#; Hanging Knee Raise or Toes to Hip Level
Intermdiate: 40/25#; Toes to Eye level
Advanced: Rx		 15m 24s
Workout Scaled
Karina Romero 01/24/2019 Vintage CrossFit None Every 3 Minutes for 15 Minutes
20 Wallballs 30/20lbs
2 Rope Climbs
Max distance on the rower in the time remaining

There is no rest in between rounds. The row should not degrade into active rest, but will be challenging to maintain a strong pace. Encourage athletes to keep their paces up. The wall-balls are meant to be unbroken even though theyre heavy, so scale athletes wall-ball weight.

Beginner: 15 Wall Balls @ 14/10; 10 Ring Rows or 5 "Single pull" rope climbs
Intermediate: 20 Wall Balls @ 20/14; Climbs to 12'
Advanced: Rx		 373 m
Workout Scaled
Karina Romero 01/24/2019 Vintage CrossFit None Front Squat (from rack)
For Time
5x8 @ 70%
 5m 45s
Performed as RX
Karina Romero 01/23/2019 Vintage CrossFit None 4 Rounds For Time
Row 500/450m
21 Kettlebell Swings 53/35lbs

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 13m 45s
Workout Scaled
Karina Romero 01/15/2019 Vintage CrossFit None 5 Rounds
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs

S2OH should be completed in 2 sets or less for all five rounds.

Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105		 14m 21s
Workout Scaled
Karina Romero 01/15/2019 Vintage CrossFit None 5RM Back Squat 130 lbs
Performed as RX
Karina Romero 01/14/2019 Vintage CrossFit None 1RM Misfit Clean Complex
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 85 lbs
Performed as RX
Karina Romero 01/14/2019 Vintage CrossFit None 2 Rounds
40/30 Calorie Bike
20 Hang Clean and Jerk 115/75lbs

Athletes should emphasize hanging on for big sets with the barbell. The goal is 2 sets each round.

Beginner: 25/15 Calories; 75/45#
Intermediate: 30/20 Calories, 95/60#
Advanced: Rx		 9m 00s
Workout Scaled
Karina Romero 01/07/2019 Vintage CrossFit None Power Clean
3 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 28 reps
Performed as RX
Karina Romero 01/07/2019 Vintage CrossFit None 4 rounds for time of
Run 400m
40' Handstand Walk

Beginner: 40' Forward + Backward Bear Crawl
Intermediate: :40 Handstand Hold or 20 Hand Lifts or Shoulder Taps
Advanced: Rx		 14m 08s
Workout Scaled
Karina Romero 01/04/2019 Vintage CrossFit None Push Jerk
5x4 @ 80%		 75-80 lbs
Performed as RX
Karina Romero 01/04/2019 Vintage CrossFit None AMRAP 9 Minutes
Climb the Ladder
3 Chest to Bar
3 Burpee Box Jump Overs 24/20"
6/6, 9/9, etc.

Beginner: 20/16"; Ring Rows
Intermediate: Chin over Bar Pull ups (if possible perform first 3 reps of each round as C2B)
Advanced: Rx		 76 reps
Workout Scaled
Karina Romero 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		 179 reps
Workout Scaled
Karina Romero 12/05/2018 Vintage CrossFit None 1RM Misfit Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat		 55 lbs
Performed as RX
Karina Romero 12/04/2018 Vintage CrossFit None 5RM Back Squat 125 lbs
Performed as RX
Karina Romero 12/04/2018 Vintage CrossFit None 5 Rounds
2 Rope Climbs
15 Shoulder to Overhead 135/95lbs

S2OH should be completed in 2 sets or less for all five rounds.

Beginner: 10 Ring Rows; 12 S2OH @ 85/55
Intermediate: Climb to 12'; 115/75
Advanced: Rx
Competitor: Legless Rope Climb and/or 155/105		 15m 09s
Workout Scaled
Karina Romero 12/03/2018 Vintage CrossFit None 1RM Misfit Clean Complex
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
 90 lbs
Performed as RX
Karina Romero 12/03/2018 Vintage CrossFit None 2 Rounds
40/30 Calorie Bike
20 Hang Clean and Jerk 115/75lbs

Athletes should emphasize hanging on for big sets with the barbell. The goal is 2 sets each round.

Beginner: 25/15 Calories; 75/45#
Intermediate: 30/20 Calories, 95/60#
Advanced: Rx		 8m 57s
Workout Scaled
Karina Romero 11/17/2018 2018 Energy Games Track and Field Cap 16

For time:

500m run
then
6 rounds of
25 Heavy Jump Rope
25 Kettlebell Walking Lunge
then
150 Kettlebell Carry

Scaled: 53/35 Kettlebell Overhead Walking Lunge		 14m 36s
Performed as RX
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