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Athlete Date Sort Location Workout Name Description Results
Sam Dutta 12/02/2018 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 11m 34s
Performed as RX
Sam Dutta 11/30/2018 Vintage CrossFit None Sumo Deadlift 1RM 385 lbs
Performed as RX
Sam Dutta 11/27/2018 Vintage CrossFit None Back Squat 3RM 285 lbs
Performed as RX
Sam Dutta 11/27/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 8m 29s
Workout Scaled
Sam Dutta 11/26/2018 Vintage CrossFit None AMRAP 5:00

Using 70% if your 1RM Snatch, maximum reps of squat snatches.

If you can perform squat snatches with consistent mechanics under fatigue, stick with squat snatch. If you have mobility or mechanics issues, switch to power snatch to preserve positions and intensity.		 24 reps
Performed as RX
Sam Dutta 11/14/2018 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 72.5-77.5%		 165 lbs
Performed as RX
Sam Dutta 11/14/2018 Vintage CrossFit None 3 Rounds
Run 400m (or Row 500m)
40 KB Swings 53/35lbs
Rest 2:00

Emphasize pushing yourself on the run/row today. The run should make the swings difficult to perform unbroken. Pick a weight where you can complete 40 in 3 sets or less.

Beginner: 35/18
Intermediate: 44/26
Advanced: Rx		 13m 48s
Performed as RX
Sam Dutta 10/30/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5% 1RM		 255 lbs
Performed as RX
Sam Dutta 10/30/2018 Vintage CrossFit None 21-15-9
Hang Squat Cleans 115/75lbs
Box Jump Overs 24/20"

This should be a leg burner. Pick a weight where you can hang on for big sets of cleans.

Beginner: 18-12-6; 85/55; 20/16"
Intermediate: 100/60
Advanced: Rx
 7m 33s
Performed as RX
Sam Dutta 10/23/2018 Vintage CrossFit None For Time
Row 1000m
50 Sumo Deadlift High Pull 75/55lbs
50 Pistols

Beginner: 30 SDLHP; Step Back Lunges or Single leg lower off box, switch every 5
Intermediate: 40 SDLHP; 40 Rig assisted or Band assisted Pistols
Advanced: Rx		 10m 41s
Performed as RX
Sam Dutta 10/23/2018 Vintage CrossFit None Back Squat 1 rep
Back Squat 3-3-3-3-3		 245 lbs
Performed as RX
Sam Dutta 10/22/2018 Vintage CrossFit None Squat Snatch
6x3 70-75%
 115 lbs
Performed as RX
Sam Dutta 10/22/2018 Vintage CrossFit None AMRAP 12
30 Wall Balls 20/14lbs
10 Power Cleans 135/95lbs

Beginner: 20 Wall Balls 14/10#; 95/65
Intermediate: 25 Wall Balls; 115/80#
Advanced: Rx

The wall balls should be 3 sets or less for the whole workout. Scale volume. Power cleans should be at a moderate weight.		 4 rounds 2 reps
Performed as RX
Sam Dutta 10/17/2018 Vintage CrossFit None Squat Clean 1RM 205 lbs
Performed as RX
Sam Dutta 10/17/2018 Vintage CrossFit None AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.		 28 reps
Performed as RX
Sam Dutta 10/15/2018 Vintage CrossFit None 1RM Squat Snatch 135 lbs
Performed as RX
Sam Dutta 10/10/2018 Vintage CrossFit None Hang Squat Clean 2RM 205 lbs
Performed as RX
Sam Dutta 10/10/2018 Vintage CrossFit None 2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx		 22m 30s
Performed as RX
Sam Dutta 10/09/2018 Vintage CrossFit None AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 135/95lbs
6,6, 9,9, 12,12 ....

Beginner: 95/55
Intermediate: 115/75
Advanced: Rx
 54 reps
Performed as RX
Sam Dutta 10/09/2018 Vintage CrossFit None Hang Squat Snatch 2RM 145 lbs
Performed as RX
Sam Dutta 10/08/2018 Vintage CrossFit None Back Squat 1RM 300 lbs
Performed as RX
Sam Dutta 10/08/2018 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
 13m 52s
Performed as RX
Sam Dutta 10/05/2018 Vintage CrossFit None Back Squat 4-4 @ 90%
Back Squat 3-3 @ 90%+		 255-275-287 lbs
Performed as RX
Sam Dutta 09/29/2018 Vintage CrossFit 2018 Team Series Event 6 2 rounds for time of:
100-cal. row (total, switching every 25)
50 handstand push-ups (total)

Time cap: 20 minutes
 18m 31s
Performed as RX
Sam Dutta 09/24/2018 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 235-245 lbs
Performed as RX
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