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Athlete Date Location Workout NameSort Description Results
Laken Jenkins 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 29m 47s
Performed as RX
Laken Jenkins 11/29/2017 Vintage CrossFit None Push Press 1RM 135 lbs
Performed as RX
Laken Jenkins 11/29/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder
Increase Pull Up reps by 3 each interval

Scale to allow everyone to get to the fifth round

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65		 4 rounds 219 reps
Performed as RX
Laken Jenkins 12/01/2017 Vintage CrossFit None Front Squat 1RM 225 lbs
Performed as RX
Laken Jenkins 12/01/2017 Vintage CrossFit None For Time
40 Burpee Box Jump Overs 24/20"
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

10 Minute Cap

Beginner: 20/16" Burpee Box Step Overs; 65/45; 20 Strict Chin Ups or Banded Strict Chin Ups
Intermediate: 95/65; 20 Chest to Bar Pull Ups in unbroken sets of 2 or more.
Advanced: Rx		 10m 01s
Performed as RX
Laken Jenkins 11/30/2017 Vintage CrossFit None Clean and Jerk 1RM 175 lbs
Performed as RX
Laken Jenkins 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 95 lbs
Performed as RX
Laken Jenkins 12/13/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 85 lbs
Performed as RX
Laken Jenkins 12/19/2017 Vintage CrossFit None Back Squat 5RM 225 lbs
Performed as RX
Laken Jenkins 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 190 lbs
Performed as RX
Laken Jenkins 01/15/2018 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 155 lbs
Performed as RX
Laken Jenkins 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.		 10 reps
Performed as RX
Laken Jenkins 02/21/2018 Vintage CrossFit None Split Jerk 5x3
Sets 3 & 4 should be your heavy sets. Drop the weight down to a moderate load for the fifth set.		 105 125 145 145 115 lbs
Performed as RX
Laken Jenkins 02/22/2018 Vintage CrossFit None 10 Minute EMOM
1 Squat Clean and Jerk @ 80%		 135 lbs
Performed as RX
Laken Jenkins 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. 		9m 37s
Performed as RX
Laken Jenkins 02/22/2018 Vintage CrossFit None 10 Minute EMOM
1 Squat Clean and Jerk @ 80%		 135 lbs
Performed as RX
Laken Jenkins 02/27/2018 Vintage CrossFit None Front Squat 4-4-4-4
(Start around 80%)		 165 lbs
Performed as RX
Laken Jenkins 02/27/2018 Vintage CrossFit None 5 Rounds
6 Deadlifts 135/95lbs
6 Hang Squat Cleans 135/95lbs
6 Lateral Burpees over the bar

Time Cap: 12:00

Beginner: 105/75
Intermediate/Advanced: Rx		 8m 14s
Performed as RX
Laken Jenkins 03/13/2018 Vintage CrossFit None Front Squat
5x3
(Start around 85%)		 165-170-175-175-180 lbs
Performed as RX
Laken Jenkins 03/21/2018 Vintage CrossFit None Split Jerk 1RM 185 lbs
Performed as RX
Laken Jenkins 04/03/2018 Vintage CrossFit None 1RM Snatch 105 lbs
Performed as RX
Laken Jenkins 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		 14m 30s
Performed as RX
Laken Jenkins 04/02/2018 Vintage CrossFit None Deadlift 5RM 225 lbs
Performed as RX
Laken Jenkins 04/05/2018 Vintage CrossFit None Power Clean 1RM 175 lbs
Performed as RX
Laken Jenkins 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		 8m 30s
Performed as RX
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