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Athlete Date Sort Location Workout Name Description Results
Sam Dutta 02/20/2018 Vintage CrossFit None Back Squat 4x4
(Start around 80%)		 260 lbs
Performed as RX
Sam Dutta 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 105-105-105-115-115 lbs
Performed as RX
Sam Dutta 02/19/2018 Vintage CrossFit None AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus. 		77 reps
Performed as RX
Sam Dutta 02/19/2018 Vintage CrossFit None Five 3:00 rounds
Bike 20/14 Calories
12 Alternating Dumbbell Snatches
12 V-Ups
Flutter Kicks in remaining time
 190 reps
Performed as RX
Sam Dutta 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 16s
Workout Scaled
Sam Dutta 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 11s
Performed as RX
Sam Dutta 02/02/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%		 26 reps
Performed as RX
Sam Dutta 02/02/2018 Vintage CrossFit None 3 Rounds
50' DB Front Rack Lunges 50/35s
30 Box Jump Overs 24/20"
60 Double Unders

Time cap: 12:00

Beginner: 30/20; 20 Box Jump Overs 20/16"; 100 Singles
Intermediate: 40/25#; 20 Box Jump Overs at Rx; 40 Double Unders
Advanced: Rx		 11m 13s
Performed as RX
Sam Dutta 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.
21 reps
Performed as RX
Sam Dutta 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 44s
Performed as RX
Sam Dutta 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 29 reps
Performed as RX
Sam Dutta 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 20 reps
Workout Scaled
Sam Dutta 01/20/2018 Vintage CrossFit None With a partner:
AMRAP 15
30/20 Heavy Jump Ropes
20 Wall Balls
10 Power Cleans, 135/95

Other partner rows for calories. Switch every 30/20.

Score 1: Rounds + Reps

QuickFit: 15 Russian KB Swings; 5 Ring Rows
Beginner: 15/10 Heavy Jump Rope; 15 Wall Balls; 95/55; 5 Ring Rows
Intermediate: Rx/Rx; 115/75
Advanced: Rx		 5 rounds 44 reps
Performed as RX
Sam Dutta 01/19/2018 Vintage CrossFit None 3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round.		 10m 00s
Workout Scaled
Sam Dutta 01/18/2018 Vintage CrossFit None 1 Set Max Reps Deadlift at 65% 22 reps
Performed as RX
Sam Dutta 01/18/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx		 5 rounds 41 reps
Workout Scaled
Sam Dutta 01/17/2018 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 105 lbs
Performed as RX
Sam Dutta 01/17/2018 Vintage CrossFit None For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups		 10m 13s
Performed as RX
Sam Dutta 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 175 lbs
Performed as RX
Sam Dutta 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!		 3 rounds 2 reps
Performed as RX
Sam Dutta 01/02/2018 Vintage CrossFit None Power Snatch Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off		 46 reps
Performed as RX
Sam Dutta 01/02/2018 Vintage CrossFit None 12 Rounds Alternating with a Partner
10 Thrusters 95/65lbs
30 Double Unders
*Switch after full rounds*


Scale the weight so all six rounds of thrusters can be completed unbroken. Rounds should be fast!

Beginner: 55/35
Intermediate: 75/50
Advanced: Rx
Competitor: 115/75		 12m 32s
Performed as RX
Sam Dutta 12/27/2017 Vintage CrossFit None AMRAP 12 Minutes
20 Front Squats 135/95lbs
20 Box Jump Overs 24/20
20 Pull Ups

Beginner: 15 reps; 95/65; 20/16"; Banded Strict Pullups in sets of 5
Intermediate: 115/75; Rx; 15 pullups in sets of 3+ reps
Advanced: Rx		 2 rounds 20 reps
Performed as RX
Sam Dutta 12/27/2017 Vintage CrossFit None Back Squat 5x5 at 90% of Last week's 5RM 235 lbs
Performed as RX
Sam Dutta 12/26/2017 Vintage CrossFit None Power Clean Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off

Move well > Move heavy.		 40 reps
Performed as RX
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