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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 11/26/2018 Vintage CrossFit None 1RM Squat Snatch 175 lbs
Performed as RX
Sebastian Arango 11/21/2018 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 85%+		 225-225-225-225-235-235-245 lbs
Performed as RX
Sebastian Arango 11/21/2018 Vintage CrossFit None 3 Rounds
4 Squat Clean 225/155lbs
4 Bar Muscle Ups
12/8 Calorie Row

Scale Cleans to 70-80% 1RM

Beginner: 4 Strict Chin Ups
Intermediate: 4 Unbroken Chest to Bar Pull Ups
Advanced: Rx		 6m 03s
Performed as RX
Sebastian Arango 11/20/2018 Vintage CrossFit None Back Squat
Work up to a heavy single over 90%
then
5x3 @ 90%
 275-275-275-275-275 lbs
Performed as RX
Sebastian Arango 11/20/2018 Vintage CrossFit None AMRAP 3:00 x 4

15 Devil's Presses
Max Strict Pull Ups in remaining time

Rest 2:00

Score is total pull-ups/ring rows

Beginner: 12 reps @ 30/15#; Ring Rows
Intermediate: 40/25#
Advanced: 50/35#		 9 reps
Performed as RX
Sebastian Arango 11/19/2018 Vintage CrossFit None Squat Snatch
6x3 @ 75-80%		 95-115-135-140-140-145 lbs
Performed as RX
Sebastian Arango 11/19/2018 Vintage CrossFit None For Time
30/20 Calories on Air Bike
25 Bar Facing Burpees
15 Power Snatch 155/105lbs

Time cap: 10 minutes

Beginner: 21/14 Cal; 20 Burpees; 85/50#
Intermediate: 125/80#
Advanced: Rx		 5m 01s
Workout Scaled
Sebastian Arango 11/08/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Power Snatch 115/75lbs
7 Chest to Bar Pull Ups

Beginner: 85/50#; Jumping Chest to Bar Pull Ups (head 6" below bar)
Intermediate: 100/65#; 5 Chin over Bar Pull Ups or C2B PU
Advanced: Rx		 4 rounds 5 reps
Performed as RX
Sebastian Arango 11/06/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 85% 1RM		 275-275-275-275-275 lbs
Performed as RX
Sebastian Arango 11/06/2018 Vintage CrossFit None 8 Rounds

2 Squat Clean and Jerk 185/115lbs
4 Bar Muscle Ups
40' HS Walk or 40' Bear Crawl as 20' out and back

Time cap: 20:00

Beginner: 135/85; 4 Strict Chin Ups
Intermediate: 160/100; 4 Unbroken C2B Pull Ups or 2 Bar Muscle Ups if performing singles; 20 Handstand Hand Lifts or Shoulder Taps
Advanced: Rx		 20m 40s
Performed as RX
Sebastian Arango 11/05/2018 Vintage CrossFit 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.		 95-95-95-135-135-145 lbs
Performed as RX
Sebastian Arango 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
 8 rounds 0 reps
Performed as RX
Sebastian Arango 10/31/2018 Vintage CrossFit None Every 3:00 for 15:00
20/14 Calorie Bike

Time cap: 1:00 per round
Scale to 15/12 or 12/9 to hit the time frame
 3m 29s
Performed as RX
Sebastian Arango 10/29/2018 Vintage CrossFit None Squat Snatch

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 80-90%

Stay in the percentage window and move better!		 115-125-135-135-155-155-155-155-155-155-155 lbs
Performed as RX
Sebastian Arango 10/29/2018 Vintage CrossFit None 3 Rounds
20 Burpees to 6" Target
30 Wall Balls 20/14lbs
40 Single Dumbbell Hang Clean and Jerk 50/35lbs

Time cap: 15:00

Beginner: 15 Burpees; 20 Wall Balls 14/10; 30 DB CnJ 30/15#
Intermediate: 25 WB; 40/25 DB
Advanced: Rx		 16m 37s
Performed as RX
Sebastian Arango 10/26/2018 Vintage CrossFit None Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps		 335-335-335 lbs
Performed as RX
Sebastian Arango 10/26/2018 Vintage CrossFit None AMRAP 10
4 Overhead Squats 155/105lbs
40 Double Unders

The first rep of overhead squats should be performed as a squat snatch. Lighten the load to practice this higher skill movement.

Beginner: 95/60; 15 Double Unders or 30 single leg singles per side
Intermediate: 125/80; 25 Single Unders
Advanced: Rx		 8 rounds 26 reps
Workout Scaled
Sebastian Arango 10/14/2018 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 171 reps
Workout Scaled
Sebastian Arango 10/10/2018 Vintage CrossFit None Hang Squat Clean 2RM 215 lbs
Performed as RX
Sebastian Arango 10/10/2018 Vintage CrossFit None 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		 20m 23s
Performed as RX
Sebastian Arango 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
 61 reps
Performed as RX
Sebastian Arango 09/30/2018 Vintage CrossFit None Press Grip Bench Press
55 @ 80%+ of 5RM
Heavier than last week		 185-185-195-205-215 lbs
Performed as RX
Sebastian Arango 09/22/2018 Vintage CrossFit None 5 rounds for time of:

50 double-unders (each)
50-ft. synchronized overhead lunge

50-lb./35-lb. dumbbell

Time cap: 15 minutes		 9m 07s
Performed as RX
Sebastian Arango 09/21/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 85% 275 lbs
Performed as RX
Sebastian Arango 09/21/2018 Vintage CrossFit None 3 Rounds
30 Double Dumbbell Deadlift/Kettlebell Deadlift
Run 400m

Beginner: 30#/15 or 18#
Intermediate: 40# or 44/25 or 26#
Advanced: 50 or 53#/35#

The goal with the deadlift is to use an ucommon stimulus. Dumbbells, KBs, Sandbags, etc.		 10m 59s
Performed as RX
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