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Athlete Date Sort Location Workout Name Description Results
Mikey Bernick 12/21/2016 Vintage CrossFit None 2x5 Snatch Balance

Squat Snatch
3@65%
3@70%
3@75%
1@80%
1@82.5%
1@85%		 165 lbs
Performed as RX
Mikey Bernick 12/06/2016 Vintage CrossFit None Squat Cleans
3x5 Hip Squat Cleans for warm up
then
5 sets of:
1 Hang Squat Clean with 2-sec pause at the knee
1 Hang Squat Clean with 2-sec pause below the knee
1 Squat Clean from the floor		 185 lbs
Performed as RX
Mikey Bernick 12/06/2016 Vintage CrossFit None 1000m row
50 Wall Balls (20/14)
30 Toes to bar		 7m 40s
Performed as RX
Mikey Bernick 12/02/2016 Vintage CrossFit None AMRAP 15
15/10 Cal Bike
30 Double Unders
10 Power Cleans, 135/95
30 Double Unders
10 Toes To Bar		 3 rounds 40 reps
Performed as RX
Mikey Bernick 11/29/2016 Vintage CrossFit None 2 rounds for time of:
4 Rope Climbs
12 Front Squats, 185/125 - from the floor
24 Ring Push Ups		 9m 56s
Performed as RX
Mikey Bernick 11/29/2016 Vintage CrossFit None Squat Snatch
3 sets, climbing in weight
2 Hip Snatch High Pull + 1 Hip Squat Snatch
then
3 sets, climb in weight if positions look good otherwise focus on position rather than weight
2 reps high hang squat snatch with 2-sec pause just below the knee (stand up all the way, lower to the knee and hold, then perform hang squat snatch) - drop between reps		 145 lbs
Performed as RX
Mikey Bernick 11/28/2016 Vintage CrossFit None 5 rounds for time of:
4 Bar Muscle Ups
8 Alternating Front Rack Lunge steps 95/65
16 Box Jumps, 24/20		 8m 33s
Workout Scaled
Mikey Bernick 11/28/2016 Vintage CrossFit None Split Jerks (last training day before 1RM next week)
2 sets
3 jerk balance + 3 split jerks, empty or light bar
then
6 sets of 2 split jerk		 185 lbs
Performed as RX
Mikey Bernick 11/22/2016 Vintage CrossFit None Split Jerks
2 sets
3 jerk balance + 3 split jerks, light or empty bar
then
5 sets
3 split jerks, heavier than Thursday		 175 lbs
Performed as RX
Mikey Bernick 11/21/2016 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 75-85% 1RM 265 lbs
Performed as RX
Mikey Bernick 11/21/2016 Vintage CrossFit None For time
Run 1200m
Bike 1200m/900m
40 Kettlebell Swings, 53/35
Run 600m
Bike 600m/450m
20 Kettlebell Swings		 14m 10s
Performed as RX
Mikey Bernick 11/21/2016 Vintage CrossFit None For time
Run 1200m
Bike 1200m/900m
40 Kettlebell Swings, 53/35
Run 600m
Bike 600m/450m
20 Kettlebell Swings		 14m 10s
Performed as RX
Mikey Bernick 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 0 reps
Performed as RX
Mikey Bernick 11/17/2016 Vintage CrossFit None Split Jerks
3 sets
3 Jerk Balance + 3 Split Jerks (light to medium weight)
4 sets
3 Split Jerks - heavier than Monday		 155 lbs
Performed as RX
Mikey Bernick 11/15/2016 Vintage CrossFit None With a partner
Row 1000m/800m each
Row 750/600m each
Row 500/400m each
Row 250/200m each		 18m 46s
Performed as RX
Mikey Bernick 11/15/2016 Vintage CrossFit None Split Jerks
4 sets
3 jerk balance + 3 split jerks (empty to light barbell - up to 95/65)
then
4 sets
4 split jerks at medium weight		 135 lbs
Performed as RX
Mikey Bernick 11/14/2016 Vintage CrossFit None Split Jerks
4 sets
3 jerk balance + 3 split jerks (empty to light barbell - up to 95/65)
then
4 sets
4 split jerks at medium weight		 135 lbs
Performed as RX
Mikey Bernick 11/10/2016 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 00s
Performed as RX
Mikey Bernick 11/08/2016 Vintage CrossFit None Front Squat 3RM 275 lbs
Performed as RX
Mikey Bernick 11/08/2016 Vintage CrossFit None 15 minute cap - scale appropriately
Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)		 15m 00s
Performed as RX
Mikey Bernick 11/07/2016 Vintage CrossFit None Push Press 1RM 215 lbs
Performed as RX
Mikey Bernick 11/07/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 8m 41s
Performed as RX
Mikey Bernick 11/02/2016 Vintage CrossFit None Push Press
1x3 @ 80% of 1RM
1x3 @ 85% of 1RM
3x2 @ 85%+		 185 lbs
Performed as RX
Mikey Bernick 11/02/2016 Vintage CrossFit None For time
Row 250m
15 KBS 70/53
25 Burpees
15 KBS
Row 250m		 4m 23s
Workout Scaled
Mikey Bernick 11/02/2016 Vintage CrossFit None Run 600m
18 Toes to bar
12 Front Squats, 60% of 3RM
Run 400m
15 Toes to bar
9 Front Squats, 60% of 3RM
Run 200m
12 Toes to bar
6 Front Squats, 60% of 3RM		 11m 06s
Performed as RX
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