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Athlete Date Sort Location Workout Name Description Results
Marina Volodchenko 11/05/2018 Vintage 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.		 75-95 Lbs lbs
Performed as RX
Marina Volodchenko 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 0 reps
Performed as RX
Marina Volodchenko 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
 11m 58s
Performed as RX
Marina Volodchenko 10/08/2018 Vintage Crossfit Back Squat 1RM Back Squat 1RM 175 Lbs. lbs
Performed as RX
Marina Volodchenko 08/29/2018 Vintage 8-29-18 2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx		 1 rounds 504 reps
Workout Scaled
Marina Volodchenko 08/29/2018 Vintage Hang squat clean Hang Squat Clean 2RM 125 lbs
Performed as RX
Marina Volodchenko 09/21/2017 Vintage None 3 Rounds
15 HSPU
21 DB Snatch 50/35lbs
Row 500m

Beginner: 3 Wall Walks or 15 Dumbbell Push Press; 35/20 DB
Intermediate: 8-12 HSPU with reduced ROM
Advanced: Rx

The HSPU Should remain 3 sets or less each round.		 15m 10s
Performed as RX
Marina Volodchenko 07/11/2017 Vintage Crossfit Power Elizabeth 21-15-9
Power Cleans, 135/95
Ring Dips		 9m 40s
Performed as RX
Marina Volodchenko 07/10/2017 None CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 Back squat 1RM - 175 lbs
Shoulder Press 1RM -85 lbs
Deadlift 1RM - 265 lbs
Performed as RX