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Sebastian Arango 07/16/2017 Vintage CrossFit Tabata This Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".		 39 reps
Performed as RX
Sebastian Arango 07/14/2017 Vintage CrossFit None Squat Clean 10x1 @ 75%+ 255 lbs
Performed as RX
Sebastian Arango 07/14/2017 Vintage CrossFit None AMRAP 12
1x10m Shuttle Run
1 Muscle Up
10 Double Unders
2x10m Shuttle Run
2 Muscle ups
20 Double Unders
3x10m+3 MU + 30 DU
4/4/40
5/5/50
etc

Beginner: 10 Single Unders/side; leg-assisted muscle up transition + leg-assisted dip press out from bottom
Intermediate: 1/2 reps double unders; leg-assisted muscle up transition into unsupported catch with feet off ground + unassisted ring dip press out OR band-assisted muscle up transition + press out
Advanced+: As rx		 6 rounds 3 reps
Performed as RX
Sebastian Arango 07/13/2017 Vintage CrossFit None Squat Snatch
10x1		 95-100-105-1110-115-120-125-135-145-155 lbs
Performed as RX
Sebastian Arango 07/13/2017 Vintage CrossFit None 2 RFT
30 Push Ups
20 Box Jumps, 30/24"
10 D-Ball or Sandbag Cleans

Beginner: Push Ups to a box; 20/16" box jumps or step ups; 50/30# cleans
Intermediate: 20 Rx Pushups; 24/20" box jumps; 70/50# cleans
Advanced+: As rx		 4m 56s
Performed as RX
Sebastian Arango 07/12/2017 Vintage CrossFit None 5 rounds

AMRAP 3
30/21 Calorie Row
10 Lateral Burpees over rower
Max Reps Chest to Bar Pullups

Rest 3:00

Score is total pullups completed

Beginner: 18/12 Calories; 8 Lateral Burpees; Max Reps Ring Rows
Intermediate: 24/18 Calories; 10 Lateral Burpees; Chin over Pullups
Advanced/Comp: As Rx		 36 reps
Performed as RX
Sebastian Arango 07/10/2017 Vintage CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 885 lbs
Performed as RX
Sebastian Arango 07/06/2017 Vintage CrossFit None Deadlift #4
1 set of 5 @ 67.5%
1 set of 4 @ 77.5%
1 set of 3 @ 87.5%
3 sets of 1 @ 90-92.5%		 275-315-345-355-365-370 lbs
Performed as RX
Sebastian Arango 07/03/2017 Vintage CrossFit None Back Squat #4
1 set of 3 @ 65%
1 set of 3 @ 75%
1 set of 2 @ 80%
1 set of 2 @ 85%
3 sets of 1 @ 90%+ based on how you feel (should be heavier than the doubles from last week)

:15 back rack hold at 105-107.5%		 207-240-255-275-287-290-295 lbs
Performed as RX
Sebastian Arango 06/30/2017 Vintage CrossFit None Squat Clean
2-2-2-2-2-2 @ 70-90%

Drop and reset between reps		 185-205-215-225-235-235 lbs
Performed as RX
Sebastian Arango 06/30/2017 Vintage CrossFit None 3 rounds for time of:
Ski 15/10 Calories
30 Thrusters, 45/35

Rest 3:00

Target times are 2-3 minute rounds, scale thruster reps appropriately

Score is total working time		 6m 14s
Performed as RX
Sebastian Arango 06/29/2017 Vintage CrossFit None AMRAP 15
60 Double Unders
30/20 Calorie Row
15 Overhead Squats, 115/75		 2 rounds 104 reps
Workout Scaled
Sebastian Arango 06/28/2017 Vintage CrossFit None Deadlift Week #3
1 set of 5 @ 65%
1 set of 4 @ 75%
1 set of 3 @ 85%
1 set of 1 @ 95%		 265-305-345-385 lbs
Performed as RX
Sebastian Arango 06/27/2017 Vintage CrossFit None Strict Shoulder Press #3
1 sets of 3 @ 75%
4 sets of 3 @ 80%
then
:35 max effort dumbbell push press 50/35
Beat last week's effort		 115-125 lbs
Performed as RX
Sebastian Arango 06/27/2017 Vintage CrossFit None 4 rounds
10 Sandbag Burpees + Ground to Overhead 60/40
25' sandbag lunge
10 Toes to Bar
25' sandbag lunge
 9m 56s
Performed as RX
Sebastian Arango 06/26/2017 Vintage CrossFit None Back Squat #3
1 set of 3 @ 60%
1 set of 3 @ 70%
1 set of 3 @ 75%
1 set of 3 @ 80%
2 sets of 3 @ 85%+ based on how you feel

:15 back rack hold at 102.5-105%		 185-225-245-255-265 lbs
Performed as RX
Sebastian Arango 06/26/2017 Vintage CrossFit None For time:
40/30 Calorie Bike
400m Run
30 Wall Balls, 30/20
30 Pullups		 7m 15s
Performed as RX
Sebastian Arango 06/24/2017 Vintage CrossFit None AMRAP 8
5 Deadlifts, 275/185
10 Wall Balls, 20/14
Run 200m		 4 rounds 1 reps
Performed as RX
Sebastian Arango 06/19/2017 Vintage CrossFit None For time (15 Cap)
Row 1000m
30 Power Cleans, 135/95
15 Ring Muscle Ups (scale to 15 ring dips/ring push ups/push ups)		 12m 54s
Performed as RX
Sebastian Arango 06/14/2017 Vintage CrossFit None Deadlift #1
1 set of 6 @ 60%
1 set of 5 @ 70%
1 set of 4 @ 80%
1 set of 1 @ 90%
Emphasize controlled descent, don't rely on the bounce		 245-285-325-365 lbs
Performed as RX
Sebastian Arango 06/14/2017 Vintage CrossFit None CrossFit.com 070521
3 RFT
Row 250m
12 Squat Snatch, 65/45
21 Push Ups		 9m 21s
Performed as RX
Sebastian Arango 06/13/2017 Vintage CrossFit None Strict Shoulder Press #1
5 sets of 5 @ 70%
then
:30 max reps dumbbell push press 50/35 (scale as needed for 10-20 reps)		 110 lbs
Performed as RX
Sebastian Arango 06/13/2017 Vintage CrossFit None For time (18 Cap)
150 Single Unders
5 Bar Muscle Ups
15 Squat Cleans 115/75
150 Single Unders
10 Bar Muscle Ups
10 Squat Cleans
150 Single Unders
15 Bar Muscle Ups
5 Squat Cleans
150 Single Unders		 14m 42s
Performed as RX
Sebastian Arango 06/12/2017 Vintage CrossFit None Back Squat #1
1 set of 3 @ 60%
1 set of 3 @ 70%
2 sets of 3 @ 75%
2 sets of 2 @ 80%

1 set
:20 back rack hold at 95%		 185-285 lbs
Performed as RX
Sebastian Arango 06/12/2017 Vintage CrossFit None 21-15-9
Double Kettlebell Deadlift 70/53 - athlete must perform a 50' farmers carry after every 7/5/3 deadlifts
Handstand Push Ups (Advanced add deficit)		 13m 04s
Performed as RX
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