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Athlete Date Sort Location Workout Name Description Results
Jake Walker 12/18/2018 Vintage CrossFit None Back Squat 5RM 305 lbs
Performed as RX
Jake Walker 12/17/2018 Vintage CrossFit None 5:00 to complete at least 3 sets of Misfit Clean Complex, building in weight
then
EMOM for 10 Minutes
1 Misfit Clean Complex
70%+ of 1RM

Stick to 70% unless things are going very well. The purpose is to learn how to move smoothly around the barbell. Perfect reps at 70% are going to be better long-term than average reps at 75%.		 155 lbs
Performed as RX
Jake Walker 12/14/2018 Vintage CrossFit None Push Jerk
5x5 @ 65%		 155 lbs
Performed as RX
Jake Walker 12/13/2018 Vintage CrossFit None Deadlift 3x10 reps
First two sets are warm-ups and the third set should be at near max.

Do not sacrifice the your mid-line for extra weight. These are touch and go, but with a controlled descent - no bouncing.
275-295-315 lbs
Performed as RX
Jake Walker 12/11/2018 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 270 lbs
Performed as RX
Jake Walker 12/11/2018 Vintage CrossFit None For Time
100 Wallballs 20/14lbs
50 Bar Facing Burpees

Time cap: 15 minutes

Beginner: 80 WB @ 14/10#; 40 Burpees
Intermediate/Advanced: Rx		 10m 05s
Performed as RX
Jake Walker 12/10/2018 Vintage CrossFit None Power Clean Singles @ 70-75%
Drop and Reset

5 Rounds
:60 on, 2:00 off

The goal here is maximum reps without a large degradation in form.		 58 reps
Performed as RX
Jake Walker 12/07/2018 Vintage CrossFit None Find a 1RM Push Jerk 245 lbs
Performed as RX
Jake Walker 12/07/2018 Vintage CrossFit None 30-20-10
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs

Time cap 15:00

Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx		 7m 47s
Performed as RX
Jake Walker 12/06/2018 Vintage CrossFit None 1 Max Set
Deadlift reps

Beginner: 165/115
Intermediate: 225/155
Advanced: 275/185
Competitor: 315/205

Pick a weight where you can hit over 10 reps, target is 15+. Perform 3 warm-up sets of 5 reps with the last set of 5 at your working weight. 		15 reps
Performed as RX
Jake Walker 12/05/2018 Vintage CrossFit None 1RM Misfit Snatch Complex
Squat Snatch
Overhead Squat
Hang Squat Snatch
Overhead Squat		 155 lbs
Performed as RX
Jake Walker 12/05/2018 Vintage CrossFit CrossFit Games Open 12.4 CrossFit Open 12.4
AMRAP 12 Minutes
150 Wallballs 20/14lbs
90 Double Unders
30 Muscle Ups

Beginner: 100 Wall Balls 14/10; 150 Single Unders; 30 Ring Rows
Intermediate: 125 Wall Balls; 50 Double Unders; 30 Ring Dips
Advanced: Rx		 205 reps
Workout Scaled
Jake Walker 12/04/2018 Vintage CrossFit None 5RM Back Squat 300 lbs
Performed as RX
Jake Walker 12/04/2018 Vintage CrossFit None 20-minute Max Distance Assault Bike 11.98 km
Performed as RX
Jake Walker 12/03/2018 Vintage CrossFit None 1RM Misfit Clean Complex
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk
 215 lbs
Performed as RX
Jake Walker 12/03/2018 Vintage CrossFit None 2 Rounds
40/30 Calorie Bike
20 Hang Clean and Jerk 115/75lbs

Athletes should emphasize hanging on for big sets with the barbell. The goal is 2 sets each round.

Beginner: 25/15 Calories; 75/45#
Intermediate: 30/20 Calories, 95/60#
Advanced: Rx		 8m 25s
Performed as RX
Jake Walker 11/30/2018 Vintage CrossFit None Sumo Deadlift 1RM 415 lbs
Performed as RX
Jake Walker 11/28/2018 Vintage CrossFit None Squat Clean 1RM 255 lbs
Performed as RX
Jake Walker 11/27/2018 Vintage CrossFit None Back Squat 3RM 320 lbs
Performed as RX
Jake Walker 11/26/2018 Vintage CrossFit None 1RM Squat Snatch 175 lbs
Performed as RX
Jake Walker 11/21/2018 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 85%+		 205-215-215-225-225-230-230 lbs
Performed as RX
Jake Walker 11/20/2018 Vintage CrossFit None Back Squat
Work up to a heavy single over 90%
then
5x3 @ 90%
 305 lbs
Performed as RX
Jake Walker 11/20/2018 Vintage CrossFit None AMRAP 3:00 x 4

15 Devil's Presses
Max Strict Pull Ups in remaining time

Rest 2:00

Score is total pull-ups/ring rows

Beginner: 12 reps @ 30/15#; Ring Rows
Intermediate: 40/25#
Advanced: 50/35#		 25 reps
Performed as RX
Jake Walker 11/15/2018 Vintage CrossFit None Split Jerk
7x2 75-85% 1RM
 185-185-195-195-205-210-210 lbs
Performed as RX
Jake Walker 11/14/2018 Vintage CrossFit None Squat Clean and Jerk
6x3 @ 72.5-77.5%		 185 lbs
Performed as RX
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