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Athlete Date Sort Location Workout Name Description Results
Phillip Sander 02/22/2018 Vintage CrossFit None 10 Minute EMOM
1 Squat Clean and Jerk @ 80%		 155 lbs
Performed as RX
Phillip Sander 02/22/2018 Vintage CrossFit None 3 Rounds
30 Wall Balls 20/14lbs
Row 400/350m

Beginner: 14/10# to 10/9' Target
Intermediate/Advanced: Rx
Competitor: 40 Wall Balls

Wall Balls should be completed in 3 sets or less. Don't allow yourself to use the row as recovery time, but you also don't want to go so hard you're unable to jump right into a big set of wall balls. Find the sweet spot when it comes to pacing. 		11m 05s
Workout Scaled
Phillip Sander 01/24/2018 Vintage CrossFit None Five 3:00 Rounds
20 Kettlebell Swings 53/35lbs
12 Handstand Push Ups
Max Double Unders in remaining time
No Rest between rounds

The handstand push ups should be 4 sets or less for the duration of the workout. You should have at least one minute for the double unders on the first round.

Beginner: 20 Swings @ 35/18; 3 Wall Walks or 3x Kick-up to HS + :10 hold
Intermediate: 44/26; 6-8 Reps and/or reduced ROM
Advanced: Rx
Competitor: 30 KB Swings; 15 HSPU		 25 reps
Workout Scaled
Phillip Sander 01/23/2018 Vintage CrossFit None Back Squats
Choose a weight you believe you can hit for 8-15 reps (~70% 1RM)

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.
17 reps
Performed as RX
Phillip Sander 01/23/2018 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 20m 00s
Workout Scaled
Phillip Sander 01/18/2018 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 115 lbs
Performed as RX
Phillip Sander 01/18/2018 Vintage CrossFit None 1 Set Max Reps Deadlift at 65%
 16 reps
Workout Scaled
Phillip Sander 04/06/2017 Vintage CrossFit None Split Jerk 1-1-1-1-1 145 lbs
Performed as RX
Phillip Sander 04/06/2017 Vintage CrossFit None For time
50 Medicine Ball Squat Cleans, 20/14
25 Push Jerks, 155/105
50 Medicine Ball Squat Cleans, 20/14		 13m 28s
Workout Scaled
Phillip Sander 04/03/2017 Vintage CrossFit None Front Squat 5-5
Front Squat 3-3
Front Squat 1-1-1		 215 lbs
Performed as RX
Phillip Sander 04/03/2017 Vintage CrossFit None 4 Rounds for time of:
15 Ring Dips/Bench Press
30 Sit Ups
400m Run		 19m 30s
Workout Scaled
Phillip Sander 03/07/2017 Vintage CrossFit None Every :90 for 7 sets
2 Snatch (can be power or squat, athlete's choice), drop and reset between reps, around ~70-80%		 95 lbs
Performed as RX
Phillip Sander 03/07/2017 Vintage CrossFit None AMRAP 8
15 Kettlebell Swings, 53/35
12 Shoulder to Overhead, 115/75
9 Bar Facing Burpees		 3 rounds 15 reps
Workout Scaled
Phillip Sander 02/20/2017 Vintage CrossFit None Front Squat 4-4-4-4
200m recovery run after each round
 135 lbs
Performed as RX
Phillip Sander 02/20/2017 Vintage CrossFit None AMRAP 12
Bike 15/12 Cal
12 Toes to Bar
9 Thrusters 115/75
6 Dumbbell Power Snatch, each arm, not alternating, 50/35		 2 rounds 10 reps
Performed as RX
Phillip Sander 01/25/2017 Vintage CrossFit CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 317 reps
Workout Scaled
Phillip Sander 01/24/2017 Vintage CrossFit None Snatch Balance (from the rack)
12 minutes to build to a heavy rep or practice the lift		 135 lbs
Performed as RX
Phillip Sander 01/24/2017 Vintage CrossFit None 30-24-18 Overhead Squats 95/65
15-12-9 Bar Facing Burpees		 12m 57s
Workout Scaled
Phillip Sander 01/16/2017 Vintage CrossFit None 5 rounds
Run 200m
6-10 Ring Dips (Advanced 3-6 Ring Muscle Ups in one set or 1-2 single muscle ups)
Rest :60		 30 reps
Performed as RX
Phillip Sander 01/16/2017 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
30 Wall Balls (scale to 20)
15 Hang Power Cleans 135/95 (Advanced 155/105)		 20m 18s
Workout Scaled
Phillip Sander 01/09/2017 Vintage CrossFit None 4 Sets
12 Bar Facing Burpees
12 Unbroken Hang Power Snatch (pick a weight where you can keep the hook grip)
Rest :90		 75 lbs
Performed as RX
Phillip Sander 01/09/2017 Vintage CrossFit None 3 rounds (20 min cap)
Row 30/21 Cal
30 Situps
20 Handstand Push Ups (scale appropriately with the cap in mind)
20 Kettlebell Swings (53/35)		 19m 54s
Workout Scaled
Phillip Sander 01/06/2017 Vintage CrossFit None From CrossFit Linchpin

For Time
5 Rounds of Cindy (5 Pullups, 10 Push Ups, 15 Squats)
3 Rounds of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks, 155/105)
1 Mile Run		 23m 52s
Workout Scaled
Phillip Sander 01/05/2017 Vintage CrossFit None 5 rounds for total time
12 L-Arm Kettlebell Snatch, 53/35
12 R-Arm Kettlebell Snatch, 53/35
3 Rope Climbs
250m Row
Rest 3 minutes		 28m 48s
Workout Scaled
Phillip Sander 01/04/2017 Vintage CrossFit None Clean and Jerk
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
3 attempts at a heavy single over 90%		 165 lbs
Performed as RX
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