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Athlete Date Sort Location Workout Name Description Results
Jake Walker 06/11/2019 Vintage CrossFit None Pause Low Hang Clean Warm Up (above knee)
4x3 @ 40-60%
Jerk Last Rep

Then,
Every 2 Minutes for 12 Minutes

2 Hang Cleans (below knee)
@ 80%+ (Jerk last rep)		 205-205-205-215-215-225(1) lbs
Performed as RX
Jake Walker 06/11/2019 Vintage CrossFit None AMRAP 9 Minutes
Climb the Ladder
3 Burpees
3 Kettlebell Swings 70/53lbs
6 Burpees
6 Kettlebell Swings
9/9, 12/12, etc...		 111 reps
Performed as RX
Jake Walker 06/10/2019 Vintage CrossFit None For Time
18-15-12-9-6-3
Hang Power Clean 115/75lbs
Push Jerk 115/75lbs
Toes to Bar

Beginner: 75/55; Med Ball Sit Ups
Intermediate: 95/65; Feet to Hip/Eye Level
Advanced: Rx		 12m 32s
Performed as RX
Jake Walker 06/05/2019 Vintage CrossFit None Deadlift 3x3 375 lbs
Performed as RX
Jake Walker 06/05/2019 Vintage CrossFit None Every 5:00 for 20:00
60 Double Unders
20 Wallballs 20/14lbs
10 Box Step Overs 24/20", 50/35s
Max Rep Strict Pull Ups in remaining time

Use a band to accumulate volume on strict pull ups. Avoid singles!

Beginner: 100 Single Unders; 14/10# WB; 20/10# DB Step Overs
Intermediate: 30 Double Unders; 35/20# DB Step Overs
Advanced: Rx		 36 reps
Performed as RX
Jake Walker 06/04/2019 Vintage CrossFit None Pause Hang Snatch Warm Up
(above knee)
4x3

Every 2 Minutes for 12 Minutes
2 Hang Snatch @ 85%+		 155-155-155-165-165-175 lbs
Performed as RX
Jake Walker 05/31/2019 Vintage CrossFit None :30 x 6 on Bike
Rest 2:30 Minutes
Score is total calories
 118 reps
Performed as RX
Jake Walker 05/31/2019 Vintage CrossFit None Strict Press 2x10 (warmup sets)
then
3 Rep every 2:00 for 12 Minutes AHAP		 145-155-160-165 lbs
Performed as RX
Jake Walker 05/29/2019 Vintage CrossFit None Deadlift 1-1-1-1-1 365-375-385-395-395 lbs
Performed as RX
Jake Walker 05/28/2019 Vintage CrossFit None Pause Hip Position Clean
Warm Up
4x3 @ 40-60% 1RM
Hang Squat Clean (above knee)

Every 2 Minutes for 12 Minutes
2 Reps @ 85%+

Drop and reset each rep
 215-225 lbs
Performed as RX
Jake Walker 05/24/2019 Vintage CrossFit None Strict Press 2x10 (warmup sets)
then
2 Reps Every 2:00 for 12 Minutes AHAP
 155-165-170-175 lbs
Performed as RX
Jake Walker 05/17/2019 Vintage CrossFit None Strict Press 2x10 (Warmup Sets)
then,
1 Rep every :90 for 12 Minutes As heavy as possible		 165-175-180-185 lbs
Performed as RX
Jake Walker 05/15/2019 Vintage CrossFit None Deadlift 3x3

Heavy with solid positions. No clanging-n-banging and no sacrificing a solid midline position.		 365 lbs
Performed as RX
Jake Walker 05/14/2019 Vintage CrossFit None Pause Hip Position Squat Clean
Warm Up
4x3 @ 40-60% 1RM

Then:
Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+

Drop and reset between each rep.		 185-195-205 lbs
Performed as RX
Jake Walker 05/14/2019 Vintage CrossFit None For Time
3 Rounds
50/30 Push Ups
Rest 3:00 between sets

Do not perform terrible push-ups. Focus on tight midlines and beautiful reps. Elevate your hands or use bands to improve your movement and range of motion.		 10m 54s
Performed as RX
Jake Walker 05/09/2019 Vintage CrossFit None Hang Squat Clean 2RM 235 lbs
Performed as RX
Jake Walker 05/07/2019 Vintage CrossFit None Hang Squat Snatch 2RM 175 lbs
Performed as RX
Jake Walker 05/02/2019 Vintage CrossFit None Touch and Go Power Snatch
5x5
(Heavier than 4/18/2019)		 125-135-145-155-165 lbs
Performed as RX
Jake Walker 05/01/2019 Vintage CrossFit None Back Squat
37 @70%

The weights are lower, so focus on increasing your speed out of the bottom of the squat.		 235 lbs
Performed as RX
Jake Walker 04/30/2019 Vintage CrossFit None Every :30 for 6 Minutes
1 Squat Clean at 75-80%		 205-215 lbs
Performed as RX
Jake Walker 04/30/2019 Vintage CrossFit None 5 Rounds
12/10 Calorie Row
12 Power Snatch 95/65lbs
Rest :60

Scale weight to allow for unbroken power snatches, even after rowing hard.
Beginner: 65/35
Intermediate: 75/45 or 8 Reps @ 95/65
Advanced: Rx		 11m 08s
Performed as RX
Jake Walker 04/29/2019 Vintage CrossFit None Zero Bounce Deadlift
4x4 @ 75-85% of 1RM

Heavier than 4/15/2019		 315-335-335-345 lbs
Performed as RX
Jake Walker 04/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
10/7 Calorie Row/Bike/Ski
3 Push Press 115/75lbs
10/7 Calories
6 Push Press
10/7 Calories
9, 12, 15 etc.

Beginner: 75/45
Intermediate: 95/65
Advanced: Rx

(Athletes choice of machine but perform the same machine for full workout) 		144 reps
Performed as RX
Jake Walker 04/26/2019 Vintage CrossFit None Split Jerk
1-1-1-1-1-1-1

Compare to 4/12/2019		 205-215-225-235-245-255 lbs
Performed as RX
Jake Walker 04/24/2019 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+

Compare to 4/3/2019		 305-315-315-315-315 lbs
Performed as RX
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