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Athlete Date Sort Location Workout Name Description Results
Karina Romero 10/16/2018 Vintage CrossFit None Back Squat 3RM 135 lbs
Performed as RX
Karina Romero 10/16/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 10m 43s
Workout Scaled
Karina Romero 10/15/2018 Vintage CrossFit None AMRAP 5:00

Using 70% if your 1RM Snatch, maximum reps of squat snatches.

If you can perform squat snatches with consistent mechanics under fatigue, stick with squat snatch. If you have mobility or mechanics issues, switch to power snatch to preserve positions and intensity.		 26 reps
Performed as RX
Karina Romero 10/15/2018 Vintage CrossFit None 1RM Squat Snatch 70 lbs
Performed as RX
Karina Romero 10/12/2018 Vintage CrossFit None Deadlift 5RM 175 lbs
Performed as RX
Karina Romero 10/12/2018 Vintage CrossFit None 12-9-6 D-Ball Over Shoulder 100/70lbs
9-6-3 Bar Muscle Ups

Time Cap: 8:00

Beginner: 60/40 Sandbag; Strict Chin Ups
Intermediate: 70/50#; Chest to Bar Pull Ups
Advanced: Rx		 6m 43s
Workout Scaled
Karina Romero 10/09/2018 Vintage CrossFit None Hang Squat Snatch 2RM 60 lbs
Performed as RX
Karina Romero 10/09/2018 Vintage CrossFit None AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 135/95lbs
6,6, 9,9, 12,12 ....

Beginner: 95/55
Intermediate: 115/75
Advanced: Rx
 68 reps
Workout Scaled
Karina Romero 10/08/2018 Vintage CrossFit None Back Squat 1RM 140 lbs
Performed as RX
Karina Romero 10/08/2018 Vintage CrossFit None 3 Rounds
75 Double Unders
12 Squat Cleans 115/75lbs
12 Chest to Bar Pull Ups

Target time: 8-12 minutes

Beginner: 75 Single Unders or 7 sets of 10 Singles + 1 DU Attempt; 8-10 cleans @ 95/55; 8-10 strict banded pull ups
Intermediate: 40 Double Unders; 8-10 cleans @ 115/75; 8-10 Chin over Bar Pull Ups
Advanced: Rx
 13m 16s
Workout Scaled
Karina Romero 10/06/2018 Vintage CrossFit None WODAPALOOZA Online Qualifier Event 1
12 Minute Time Cap

150 Double Unders
60 Wallballs (20, 14lbs @ 10ft)
30 Chest to Bar
150 Double Unders		 13m 26s
Workout Scaled
Karina Romero 10/05/2018 Vintage CrossFit None Back Squat 4-4 @ 90%
Back Squat 3-3 @ 90%+		 125 lbs
130 lbs
Performed as RX
Karina Romero 10/05/2018 Vintage CrossFit None AMRAP 12 Minutes
3 Squat Snatch 185/125lbs
Run 200m

Scale snatch weight to 80% 1RM		 5 rounds 3 reps
Workout Scaled
Karina Romero 10/04/2018 Vintage CrossFit None Strict Press
2x10 Warmup

then

3 Rep every 2:00 for 12 Minutes
As Heavy as possible.

Compare to Week 3		 62 lbs
Performed as RX
Karina Romero 10/04/2018 Vintage CrossFit None AMRAP 5 Minutes x 3
1 Round of "DT"
1 Round of "Cindy"
Rest 2:00

DT = 12 Deadlift, 9 Hang Power Cleans, 6 Push Jerks @ 155/105
Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Beginner: 95/65; Banded Pull Ups or Ring Rows; 5 Push Ups
Intermediate: 125/85
Advanced: Rx		 3 rounds 53 reps
Workout Scaled
Karina Romero 10/03/2018 Vintage CrossFit None Pause Hip Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than week 3		 55 lbs
Performed as RX
Karina Romero 10/03/2018 Vintage CrossFit None 3 Rounds
30 DB Snatch 50/35lbs
20 Goblet Squats 50/35lbs
10 Ring Dips

Beginner: 30/15; 10 Bench Dips
Intermediate: 40/25; Parallel Bar Dips or :20 Ring Support Hold
Advanced: Rx		 11m 52s
Workout Scaled
Karina Romero 09/25/2018 Vintage CrossFit None Deadlift
3x3

Heavier than Week 1
Controlled descent, no excessive bouncing		 170 lbs
Performed as RX
Karina Romero 09/25/2018 Vintage CrossFit None 3 Rounds
25 Thrusters 75/55lbs
15 Bar Facing Burpees
5 Strict HSPU

Time cap: 15:00
Thrusters should be light enough to perform in 2 sets or less every round

Beginner: 20 Thrusters, 55/35; 5 Strict Seated Double Dumbbell Press or :25 Handstand Hold
Intermediate: 20 Thrusters @ 75/55; 3 Strict HSPU or Reduced ROM
Advanced: Rx		 13m 43s
Workout Scaled
Karina Romero 09/24/2018 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 105 lbs
Performed as RX
Karina Romero 09/24/2018 Vintage CrossFit None For Time
Run 400m
20 Squat Snatch 95/65lbs
Run 400m

Pick a weight you can hang on to for a big set. No singles today!

Beginner: 65/35
Intermediate: 80/50
Advanced: Rx
Competitor: 115/75		 9m 52s
Workout Scaled
Karina Romero 09/23/2018 Vintage CrossFit None Press Grip Bench Press
55 @ 80% of 5RM		 65 lbs
Performed as RX
Karina Romero 09/23/2018 Vintage CrossFit None 4 rounds
30-25-20-15 Kettlebell Swings, 53/35
1 D-Ball Clean to Shoulder + 40' D-Ball Carry. Repeat on other shoulder. 100/70

Beginner: 35/18; 60/40 sandbag
Intermediate: 44/26; 70/50
Advanced: Rx		 6m 28s
Workout Scaled
Karina Romero 09/20/2018 Vintage CrossFit None Strict Shoulder Press
210

then

3 Reps every 3:00 for 12 Minutes
As Heavy as Possible		 60 lbs
Performed as RX
Karina Romero 09/20/2018 Vintage CrossFit None AMRAP 10 Minutes
2 Rope Climbs
4 Power Cleans 205/135
6 Deficit Kipping Handstand Push Ups 4/2

Beginner: 10 Ring Rows; 135/85#; 5 Deep Push Ups on Paralettes
Intermediate: 165/115#; Rx HSPU
Advanced: Rx		 3 rounds 0 reps
Workout Scaled
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