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Athlete Date Sort Location Workout Name Description Results
Jake Walker 04/22/2019 Vintage CrossFit None Zero Bounce Deadlift
53 @ 75-85% of 1RM

Heavier than 4/8/2019		 315-335-335-345-345 lbs
Performed as RX
Jake Walker 04/19/2019 Vintage CrossFit None 5 Reps of Each w/ Empty Bar
Strict Press
Pause Dip + Push Presses

Repeat With a Light Load

Strength
Push Press
2-2-2-2-2
Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/5/2019		 195-205-215-225-235(1) lbs
Performed as RX
Jake Walker 04/18/2019 Vintage CrossFit None Touch and Go Power Snatch
55
Building in weight
(Heavier than April 4th)		 115-125-135-145-155 lbs
Performed as RX
Jake Walker 04/16/2019 Vintage CrossFit None Every :45 for 9 Minutes
1 Squat Clean at 72.5-80%		 205-215 lbs
Performed as RX
Jake Walker 04/15/2019 Vintage CrossFit None Zero Bounce Deadlift
4x4 @ 72.5-82.5% of 1RM		 315-325-325-335 lbs
Performed as RX
Jake Walker 04/12/2019 Vintage CrossFit None Pick one based on your weaknesses
Run 1 Mile
Row 2000m
Ski 2000m
100 Bar Facing Burpees
Bike 100/70 Calories

Cap 12:00		 5m 48s
Performed as RX
Jake Walker 04/10/2019 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 295-305-305-315-315 lbs
Performed as RX
Jake Walker 04/08/2019 Vintage CrossFit None Zero Bounce Deadlift
53 @ 70-82.5% of 1RM		 315-325-335 lbs
Performed as RX
Jake Walker 04/05/2019 Vintage CrossFit None Push Press
2-2-2-2-2
Climbing in weight. All five sets should be challenging. Start work sets around 75%		 185-195-205-215-230(1) lbs
Performed as RX
Jake Walker 03/29/2019 Vintage CrossFit None In 12 Minutes
Find a 1RM Hang Clean

Athletes may power or squat the clean, as long as it looks good.		 255 lbs
Performed as RX
Jake Walker 03/29/2019 Vintage CrossFit None AMRAP 20 with a Partner,
Alternating Full Rounds
12/8 Calorie Bike
10 Ring Dips
8 Hang Power Cleans 135/95lbs

Beginner: :15 Ring Support Hold; 95/55
Intermediate: 3-5 Ring Dips; 115/75;
Advanced: Rx		 15 rounds 18 reps
Performed as RX
Jake Walker 03/20/2019 Vintage CrossFit None EMOM for 10 Minutes
1 Squat Clean and Jerk at 80%		 205 lbs
Performed as RX
Jake Walker 03/20/2019 Vintage CrossFit None 10 Rounds
3 Shoulder to Overhead 185/125lbs
9/5 Calorie Bike
 12m 30s
Performed as RX
Jake Walker 03/19/2019 Vintage CrossFit None Front Squat 2-2-2-2 255-265-275-285(1) lbs
Performed as RX
Jake Walker 03/19/2019 Vintage CrossFit None 21-15-9 Thruster 95/65lbs
63-45-27 Double Unders

Cap 10:00

Beginner: 65/45#; Plate Jumps or 100-75-50 Singles
Intermediate/Advanced: Rx		 5m 34s
Performed as RX
Jake Walker 03/18/2019 Vintage CrossFit None Squat Snatch
1-1-1-1-1-1-1 @ 85-90%
Rest as Needed
 175-175-185-185-185-185-185 lbs
Performed as RX
Jake Walker 03/13/2019 Vintage CrossFit None Power Snatch
EMOM for 8 Minutes
2 Reps @ 75%+		 155 lbs
Performed as RX
Jake Walker 03/11/2019 Vintage CrossFit None Squat Clean and Jerk
6x2 @ 80-85%
Drop and Reset
Rest as Needed
-Jerk Both Reps		 215 lbs
Performed as RX
Jake Walker 03/11/2019 Vintage CrossFit None 3 Rounds
15 Lateral Burpees Over The Bar
10 Clean and Jerk 135/95lbs

Scale to a weight where you can perform some touch and go reps each round. 		8m 30s
Performed as RX
Jake Walker 03/05/2019 Vintage CrossFit None Front Squat
4x3 at 85%
Rest as needed		 235 lbs
Performed as RX
Jake Walker 03/04/2019 Vintage CrossFit None Squat Snatch
6x2 @ 80-85%
Drop and Reset
Rest as needed

Don't add weight unless the reps are perfect. 		165 lbs
Performed as RX
Jake Walker 02/27/2019 Vintage CrossFit None Power Snatch
EMOM for 10 Minutes
1 Rep @ 80%		 145-150-155-160-165 lbs
Performed as RX
Jake Walker 02/26/2019 Vintage CrossFit None Back Squat
4x4 at 80%
Rest as needed		 275 lbs
Performed as RX
Jake Walker 02/26/2019 Vintage CrossFit None AMRAP 12 Minutes
10 Right Arm Dumbbell Snatch
25' 1-Arm Overhead Walking Lunge, Right
10 Left Arm Dumbbell Snatch
25' 1-Arm Overhead Walking Lunge, Left

Beginner: 30/15
Intermediate: 40/25
Advanced: Rx

The focus today is on building shoulder stability. Pick a weight where you can start the workout going directly from the snatches into the lunges.
5 rounds 24 reps
Performed as RX
Jake Walker 02/25/2019 Vintage CrossFit None Squat Clean and Jerk
5x3 @ 80%
Drop and Reset
Rest as needed

Heavy triples are the prescription. Stick to 80% and do not increase above it. Jerk only the last rep of each set.		 205 lbs
Performed as RX
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