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Athlete Date Sort Location Workout Name Description Results
Julien M 12/09/2016 Vintage CrossFit None Back Squats
4-4-4-4
Heavier than Monday 11/21/2016		 232-232-232-232 lbs
Performed as RX
Julien M 12/09/2016 Vintage CrossFit Nasty Girls 3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps		 15m 00s
Performed as RX
Julien M 12/07/2016 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		 88-88-88-155-155-155-155-155 lbs
Performed as RX
Julien M 12/06/2016 Vintage CrossFit None Split Jerk 1RM 220 lbs
Performed as RX
Julien M 12/06/2016 Vintage CrossFit None 1000m row
50 Wall Balls (20/14)
30 Toes to bar		 7m 58s
Performed as RX
Julien M 12/05/2016 Vintage CrossFit None EMOM 5
15 Squats
10 Slam Balls
Rest 1 minute
For time: row 2000m
At the top of every minute perform 3 burpees including the first minute		 13m 04s
Workout Scaled
Julien M 12/04/2016 Vintage CrossFit swimming wod Set a time for 50m then do 9 sets every 2 mins.
Aim to be 5 secs within the first time for every sets.


Then: 5*25m kicking with hands on float (as fast as possible)		 0m 35s
Performed as RX
Julien M 12/03/2016 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		 66-88-88-110-110-121 lbs
Performed as RX
Julien M 12/03/2016 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 37 reps
Performed as RX
Julien M 12/02/2016 Vintage CrossFit None Squat Clean
3x5 reps hip squat clean - empty bar or light weight
then
4x3 reps hang squat clean with 2-sec pause just above the knee @ medium weight (60-70% 1RM squat clean) - not dropping between reps		 88-88-88-155-155-155-155 lbs
Performed as RX
Julien M 12/02/2016 Vintage CrossFit None For total time:
Run 800m
15 Shoulder to Overhead, 155/105
15 Chest to Bar Pullups
Rest 2:00
Run 800m
12 Shoulder to Overhead, 155/105
12 Chest to Bar Pullups
Rest 2:00
Run 800m
9 Shoulder to Overhead, 155/105
9 Chest to Bar Pullups
 17m 41s
Workout Scaled
Julien M 11/30/2016 Vintage CrossFit Mgagym Bench Press 5 sets 5 reps at Bodyweight

-Pistols 5 sets of 6 reps/leg
-Pull ups/ dips 5 sets of 6 reps (superset)
-Toes to bar 5 sets of 10 reps
-Turkish get up 2*16kg		 182-182-182-182-182 lbs
Performed as RX
Julien M 11/29/2016 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		 88-88-198-198-198-198-198-198 lbs
Performed as RX
Julien M 11/29/2016 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		 9m 26s
Performed as RX
Julien M 11/28/2016 Vintage CrossFit Home workout 5 rounds for time:
20 push ups
20 sit ups
20 BW squats
20 high pull KB 44lbs		 13m 21s
Performed as RX
Julien M 11/26/2016 Vintage CrossFit Swimming wod 7 rounds of 100m swim sprint
Set a Time on The first 100m at max effort.
Try to remain 10 sec Within Your first effort.
Rest 2mins between sets.		 1m 25s
Performed as RX
Julien M 11/23/2016 Vintage CrossFit None For time
Run 1200m
Bike 1200m/900m
40 Kettlebell Swings, 53/35
Run 600m
Bike 600m/450m
20 Kettlebell Swings		 14m 09s
Performed as RX
Julien M 11/23/2016 Vintage CrossFit None AMRAP 9
15 Pullups
12 Box Jumps, 24/20"
9 Deadlifts, 185/125
6 Hang Power Cleans, 185/125
3 Push Jerks, 185/125		 2 rounds 0 reps
Workout Scaled
Julien M 11/23/2016 Vintage CrossFit None 3 rounds for total reps
:60 burpees to 6" target
:60 rest		 54 reps
Performed as RX
Julien M 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		 88-88-187-187-187-187-187 lbs
Performed as RX
Julien M 11/22/2016 Vintage CrossFit None For time
Row 1000m
then
5 rounds
20 Wall Balls
5 Ring Muscle Ups or 10 Ring Dips		 14m 48s
Workout Scaled
Julien M 11/21/2016 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 75-85% 1RM 220-220-220-220-220 lbs
Performed as RX
Julien M 11/20/2016 Vintage CrossFit Swimming wod Set a time for 50m then do 9 sets every 2 mins.
Aim to be 5 secs within the first time for every sets.

-AMRAP 15 MINS WITH PARTNER;
100m relay		 0m 43s
Performed as RX
Julien M 11/19/2016 Vintage CrossFit Home workout 5 rounds not for time. Rest 2 to 3 mins between each round
5 long jumps
5 dumbbell snatches/arm 40lbs
10 slam ball
15 goblet Squats 44lbs kb
20 push ups ( changing position each set : diamond, incline, decline etc...)		 30m 00s
Performed as RX
Julien M 11/18/2016 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		 88-88-88-176-176-176-176 lbs
Performed as RX
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