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Karina Romero 11/17/2018 2018 Energy Games Rope Sprint For time:
25/20 Calorie Row
15 Burpee Box Jump Overs
5 Rope Climbs

Cap 6:00

Scaled & Age Group: 24/20 Box; burpee step down and step up allowed; box step ups allowed; rope climbs to 11		 4m 12s
Performed as RX
Karina Romero 11/17/2018 2018 Energy Games 3-Pos Max For load:
4 minutes to establish max 3-position clean and jerk

Clean from floor, clean from below knee, clean from above knee, overhead (as an unbroken complex)		 95 lbs
Performed as RX
Karina Romero 11/17/2018 2018 Energy Games 333 Interval In 3 minutes:

Bike 16/12 Calories
16 Toes to Bar
Max reps alternating Dumbbell Snatch in remaining time until reaching 80 reps

Rest 1:00 between intervals

Scaled: Toes to Hip Level; 35/20# Dumbbell		 10m 2s
Performed as RX
Karina Romero 11/14/2018 Vintage CrossFit None 3 Rounds
Run 400m (or Row 500m)
40 KB Swings 53/35lbs
Rest 2:00

Emphasize pushing yourself on the run/row today. The run should make the swings difficult to perform unbroken. Pick a weight where you can complete 40 in 3 sets or less.

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 16m 04s
Workout Scaled
Karina Romero 11/14/2018 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 72.5-77.5%		 75 lbs
80 lbs
Performed as RX
Karina Romero 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
 9m 20s
Workout Scaled
Karina Romero 11/13/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 87.5%		 145 lbs
125 lbs
Performed as RX
Karina Romero 11/12/2018 Vintage CrossFit None AMRAP 12 Minutes

12 Box Jump Overs 24/20"
12 Overhead Squats 115/75lbs
12 Toes to Bar

Beginner: Box Step Overs; 75/45; 8-12 Toes to Hip Level
Intermediate: 95/60; 6-10 Toes to Bar
Advanced: Rx

Pick a T2B quantity that allows you to complete each round in 2 sets
 3 rounds 32 reps
Workout Scaled
Karina Romero 11/12/2018 Vintage CrossFit None Squat Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%		 55 lbs
65 lbs
Performed as RX
Karina Romero 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.		 55 lbs
Performed as RX
Karina Romero 11/05/2018 Vintage CrossFit None AMRAP 14 Minutes
Run 200m
8 Toes to Bar
8 Deadlift 185/125lbs

Both the toes to bar and deadlifts should be unbroken today. Emphasize running fast today!

Beginner: 4 Toes to Bar or 8 Toes to Hip Level; 135/95 DL
Intermediate: 6 Toes to Bar
Advanced: Rx
 6 rounds 200 reps
Workout Scaled
Karina Romero 10/31/2018 Vintage CrossFit None Squat Clean
6x3 @ 70-75% 1RM

Today's focus is on technique and positions, not weight. Drop and reset each rep, no touch and go.		 70-75 lbs
Performed as RX
Karina Romero 10/31/2018 Vintage CrossFit None Every 3:00 for 15:00
20/14 Calorie Bike

Time cap: 1:00 per round
Scale to 15/12 or 12/9 to hit the time frame
 3m 23s
Workout Scaled
Karina Romero 10/30/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5% 1RM		 145 lbs
120 lbs
Performed as RX
Karina Romero 10/30/2018 Vintage CrossFit None 21-15-9
Hang Squat Cleans 115/75lbs
Box Jump Overs 24/20"

This should be a leg burner. Pick a weight where you can hang on for big sets of cleans.

Beginner: 18-12-6; 85/55; 20/16"
Intermediate: 100/60
Advanced: Rx
 9m 13s
Workout Scaled
Karina Romero 10/29/2018 Vintage CrossFit None Squat Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%

Stay in the percentage window and move better!		 55 lbs
60 lbs
Performed as RX
Karina Romero 10/29/2018 Vintage CrossFit None 3 Rounds
20 Burpees to 6" Target
30 Wall Balls 20/14lbs
40 Single Dumbbell Hang Clean and Jerk 50/35lbs

Time cap: 15:00

Beginner: 15 Burpees; 20 Wall Balls 14/10; 30 DB CnJ 30/15#
Intermediate: 25 WB; 40/25 DB
Advanced: Rx		 16m 20s
Workout Scaled
Karina Romero 10/25/2018 Vintage CrossFit None Push Press
4x4 @ 60%+ 1RM Jerk
 65 lbs
Performed as RX
Karina Romero 10/25/2018 Vintage CrossFit None For Time
30 Thrusters 135/95lbs
6 Rope Climbs

Beginner: 85/60; 40 Ring Rows or 6x30' Sled Pull
Intermediate: 115/80; Climbs to 12'
Advanced: Rx
Competitor: 3 Legless + 3 w/ Legs		 8m 59s
Workout Scaled
Karina Romero 10/23/2018 Vintage CrossFit None Back Squat 1 rep
Back Squat 3-3-3-3-3		 135 lbs
115 lbs
Performed as RX
Karina Romero 10/23/2018 Vintage CrossFit None For Time
Row 1000m
50 Sumo Deadlift High Pull 75/55lbs
50 Pistols

Beginner: 30 SDLHP; Step Back Lunges or Single leg lower off box, switch every 5
Intermediate: 40 SDLHP; 40 Rig assisted or Band assisted Pistols
Advanced: Rx		 13m 44s
Workout Scaled
Karina Romero 10/22/2018 Vintage CrossFit None Squat Snatch
6x3 70-75%
 55 lbs
Performed as RX
Karina Romero 10/22/2018 Vintage CrossFit None AMRAP 12
30 Wall Balls 20/14lbs
10 Power Cleans 135/95lbs

Beginner: 20 Wall Balls 14/10#; 95/65
Intermediate: 25 Wall Balls; 115/80#
Advanced: Rx

The wall balls should be 3 sets or less for the whole workout. Scale volume. Power cleans should be at a moderate weight.		 3 rounds 18 reps
Workout Scaled
Karina Romero 10/17/2018 Vintage CrossFit None Squat Clean 1RM 95 lbs
Performed as RX
Karina Romero 10/17/2018 Vintage CrossFit None AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.		 26 reps
Performed as RX
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