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Athlete Date Sort Location Workout Name Description Results
Care Bach 09/09/2019 Vintage CrossFit None Overhead Squat 1-1-1 130 lbs
Performed as RX
Care Bach 06/20/2019 Vintage CrossFit None Hang Squat Clean 2RM 125 lbs
Performed as RX
Care Bach 04/02/2019 Vintage CrossFit None EMOM 12 Minutes
1 Squat Clean at 70-80%		 125 lbs
Performed as RX
Care Bach 12/17/2018 Vintage CrossFit None For Time
20 Dumbbell Box Step Overs 50/35s to 24/20"
20 Overhead Squats 155/105lbs
20 Dumbbell Box Step Overs

Pick a weight you can perform in 3 sets or less for the overhead squats.

Beginner: 30/15s; 85/50#
Intermediate: 40/25s; 115/75
Advanced: Rx		 6m 04s
Workout Scaled
Care Bach 12/17/2018 Vintage CrossFit None 5:00 to complete at least 3 sets of Misfit Clean Complex, building in weight
then
EMOM for 10 Minutes
1 Misfit Clean Complex
70%+ of 1RM

Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.		 90 lbs
Performed as RX
Care Bach 12/11/2018 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 155 lbs
Performed as RX
Care Bach 12/11/2018 Vintage CrossFit None For Time
100 Wallballs 20/14lbs
50 Bar Facing Burpees

Time cap: 15 minutes

Beginner: 80 WB @ 14/10#; 40 Burpees
Intermediate/Advanced: Rx		 9m 07s
Performed as RX
Care Bach 12/03/2018 Vintage CrossFit None 1RM Misfit Clean Complex
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
 125 lbs
Performed as RX
Care Bach 10/15/2018 Vintage CrossFit None 1RM Squat Snatch 100 lbs
Performed as RX
Care Bach 10/10/2018 Vintage CrossFit None Hang Squat Clean 2RM 135 lbs
Performed as RX
Care Bach 08/28/2018 Vintage CrossFit None Hang Squat Snatch 2RM 90 lbs
Performed as RX
Care Bach 08/27/2018 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		 9m 28s
Performed as RX
Care Bach 08/27/2018 Vintage CrossFit None Back Squat 1RM 185 lbs
Performed as RX
Care Bach 07/31/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 135 lbs
Performed as RX
Care Bach 07/31/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 7 rounds 0 reps
Performed as RX
Care Bach 07/30/2018 Vintage CrossFit None Find 1RM Box Squat 195 lbs
Performed as RX
Care Bach 06/26/2018 Vintage CrossFit None EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM		 115 lbs
Performed as RX
Care Bach 06/26/2018 Vintage CrossFit None 3 Rounds
10 D-Ball Cleans 100/70
15 Toes to Bar

Beginner: 50/30; 15 Single Leg V-Ups
Intermediate: 70/50
Advanced: Rx		 6m 18s
Performed as RX
Care Bach 06/04/2018 Vintage CrossFit None Box Squat 1RM 175 lbs
Performed as RX
Care Bach 04/17/2018 Vintage CrossFit None For Time
45 Pull Ups
45 Thrusters 95/65lbs
45/35 Calorie Row

Time cap: 10:00 (add one second per rep not completed)

Beginner: 30 Ring Rows; 30 Thrusters 75/45#
Intermediate: 35 Pull Ups & 35 Thrusters
Advanced: Rx		 8m 55s
Performed as RX
Care Bach 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		 8m 57s
Performed as RX
Care Bach 04/10/2018 Vintage CrossFit None Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%		 115 lbs
Performed as RX
Care Bach 04/05/2018 Vintage CrossFit None Power Clean 1RM 140 lbs
Performed as RX
Care Bach 02/12/2018 Vintage CrossFit None AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx		 3 rounds 42 reps
Performed as RX
Care Bach 01/16/2018 Vintage CrossFit None Back Squat 5RM 180 lbs
Performed as RX
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