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Athlete Date Sort Location Workout Name Description Results
Chong Hill 05/01/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
55

Heavier than Week 2 (Compare to 4/17/2018)		 95-105 lbs
Performed as RX
Chong Hill 04/19/2018 Vintage CrossFit None Snatch
EMOM for 12 Minutes
1 Rep at 70-80%
 75-85 lbs
Performed as RX
Chong Hill 04/19/2018 Vintage CrossFit None 15-12-9-6-3
Power Clean 95/65lbs
Toes to Bar
Run 200m

Run after each round, including the 3's.

Beginner: 75/50#; Hanging Knee Raise
Intermediate: 10-8-6-4-2 T2B
Advanced: Rx
Competitor: 115/75 (Only if you're confident you can go fast and unbroken on both PC & T2B in the Rx version.)
 11m 40s
Performed as RX
Chong Hill 04/18/2018 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 155 lbs
Performed as RX
Chong Hill 04/18/2018 Vintage CrossFit None 100 Air Squats
3 Rope Climbs
50 Box Jump Overs 24/20"
3 Rope Climbs

Time Cap: 12:00

Beginner: 70 Squats; 12 Strict Pull Ups; 30 Box Jump Overs, 20/16""
Intermediate: 10-12' Rope Climbs
Advanced: Rx		 8m 05s
Performed as RX
Chong Hill 04/16/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3
@70-82.5% of 1RM
 175 - 215 lbs
Performed as RX
Chong Hill 04/10/2018 Vintage CrossFit None Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%		 115 lbs
Performed as RX
Chong Hill 04/10/2018 Vintage CrossFit None For Time
100 Double Unders
27 Deadlifts 225/155lbs
21 Ring Dips
27 Box Jump Overs 30/24"
100 Double Unders

Time cap: 14 minutes

Beginner: 150 Single Unders; 155/95; 20/16"; Perfect Push Ups
Intermediate: 50 Double Unders; 185/125#; 24/20"; 12/8 Ring Dips (Quality ROM over volume!)
Advanced: Rx		 10m 41s
Performed as RX
Chong Hill 04/09/2018 Vintage CrossFit None Zero Bounce Deadlift 4x4
@70-80% of 1RM		 180 lbs
Performed as RX
Chong Hill 04/05/2018 Vintage CrossFit None Power Clean 1RM 155 lbs
Performed as RX
Chong Hill 04/05/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs

Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx		 9m 42s
Performed as RX
Chong Hill 04/03/2018 Vintage CrossFit None 1RM Snatch 95 lbs
Performed as RX
Chong Hill 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 11m 34s
Workout Scaled
Chong Hill 04/02/2018 Vintage CrossFit None Deadlift 5RM 185 lbs
Performed as RX
Chong Hill 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 28m 32s
Performed as RX
Chong Hill 03/27/2018 Vintage CrossFit None Push Press 3-3-3-3-3 105 lbs
Performed as RX
Chong Hill 03/12/2018 Vintage CrossFit None 4 Rounds
15 Burpee Box Jump Overs 24/20"
20 OHS 75/55lbs


Time Cap: 15 minutes

Focus on moving smoothly through the BBJO, eliminate extra steps between reps. OHS should be in 3 sets or less the entire time.

Beginner: 12 Burpee Box Jump Overs; Step Ups Allowed; 45/35 OHS
Intermediate: Rx BBJO, 15 OHS
Advanced: Rx
Competitor: 30 OHS 75/55		 12m 44s
Performed as RX
Chong Hill 03/12/2018 Vintage CrossFit None Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)
SLIGHTLY HEAVIER THAN WEEK 2		 95 - 115 lbs
Performed as RX
Chong Hill 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. 		72 reps
Workout Scaled
Chong Hill 02/19/2018 Vintage CrossFit None Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)		 55-65-75-85-85 lbs
Performed as RX
Chong Hill 02/09/2018 Vintage CrossFit None AMRAP 20 Minutes
3 Rounds of "Cindy"
3 Squat Cleans 155/105lbs
Add 10/5lbs each Round

Beginner: 3-6-9 "Cindy"; 95/55
Intermediate: 135/85
Advanced: Rx		 13 rounds 12 reps
Performed as RX
Chong Hill 02/09/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%
 21 reps
Performed as RX
Chong Hill 02/06/2018 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed		 4 rounds 0 reps
Performed as RX
Chong Hill 01/30/2018 Vintage CrossFit None Back Squats

If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

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.		 14 reps
Performed as RX
Chong Hill 01/26/2018 Vintage CrossFit None Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%		 10 @ 65; 8 @ 75; 4 @ 85 lbs
Performed as RX
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