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Athlete Date Sort Location Workout Name Description Results
Jake Walker 11/13/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 87.5%		 297 lbs
Performed as RX
Jake Walker 11/13/2018 Vintage CrossFit None 15-12-9
Bike Calories
Ring Dips
Deadlift 275/185lbs

Female Bike: 12-9-6 Cal
Beg: Bench Dips; 155/95
Intermediate: Static Bar Dips; 225/145
Advanced: Rx
 7m 15s
Performed as RX
Jake Walker 11/12/2018 Vintage CrossFit None Squat Snatch

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

then

7x1 @ 82.5-92.5%		 145-145-150-150-155-155-155 lbs
Performed as RX
Jake Walker 11/09/2018 Vintage CrossFit None Sumo Deadlift
9-9-9
Heavy, but perfect controlled reps		 275-295-315 lbs
Performed as RX
Jake Walker 11/08/2018 Vintage CrossFit None Push Press
4x3 @ 70%+ 1RM Jerk
 185 lbs
Performed as RX
Jake Walker 11/07/2018 Vintage CrossFit None Squat Clean

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

then

7x1 @ 82.5-92.5%		 205-205-215-215-225-225-225 lbs
Performed as RX
Jake Walker 11/06/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 85% 1RM		 290 lbs
Performed as RX
Jake Walker 11/04/2018 Vintage CrossFit None Hang Power Clean
3-3-3-3-3		 185-185-185-205-205 lbs
Performed as RX
Jake Walker 10/31/2018 Vintage CrossFit None Squat Clean
6x3 @ 70-75% 1RM

Today's focus is on technique and positions, not weight. Drop and reset each rep, no touch and go.		 185 lbs
Performed as RX
Jake Walker 10/30/2018 Vintage CrossFit None Back Squat
Work up to a heavy single around 90%
then
5x3 @ 82.5% 1RM		 280 lbs
Performed as RX
Jake Walker 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 47s
Performed as RX
Jake Walker 10/29/2018 Vintage CrossFit None Squat Snatch

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

then

7x1 @ 80-90%

Stay in the percentage window and move better!		 145-150 lbs
Performed as RX
Jake Walker 10/29/2018 Vintage CrossFit None 3 Rounds
20 Burpees to 6" Target
30 Wall Balls 20/14lbs
40 Single Dumbbell Hang Clean and Jerk 50/35lbs

Time cap: 15:00

Beginner: 15 Burpees; 20 Wall Balls 14/10; 30 DB CnJ 30/15#
Intermediate: 25 WB; 40/25 DB
Advanced: Rx		 15m 00s
Performed as RX
Jake Walker 10/26/2018 Vintage CrossFit None Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps		 335-355-355 lbs
Performed as RX
Jake Walker 10/26/2018 Vintage CrossFit None AMRAP 10
4 Overhead Squats 155/105lbs
40 Double Unders

The first rep of overhead squats should be performed as a squat snatch. Lighten the load to practice this higher skill movement.

Beginner: 95/60; 15 Double Unders or 30 single leg singles per side
Intermediate: 125/80; 25 Single Unders
Advanced: Rx		 8 rounds 29 reps
Workout Scaled
Jake Walker 10/26/2018 Vintage CrossFit None Sumo Deadlift
3-3-3
Heavy, but perfect controlled reps		 245-195-195-195 lbs
Performed as RX
Jake Walker 10/24/2018 Vintage CrossFit None Squat Clean

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

then

7x1 @ 80-90%

Stay in the percentage window and move better!		 205-205-215-215-220-220-220 lbs
Performed as RX
Jake Walker 10/24/2018 Vintage CrossFit Elizabeth 21-15-9
Squat Cleans 135/95lbs
Ring Dips

Beginner: 15-10-5 reps; 95/65; Bench Dips or Plate Push Ups
Intermediate: 115/80#; 15-10-5 Ring Dips
Advanced: Rx		 8m 10s
Performed as RX
Jake Walker 10/23/2018 Vintage CrossFit None Back Squat 1 rep
Back Squat 3-3-3-3-3		 275 lbs
Performed as RX
Jake Walker 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 35s
Performed as RX
Jake Walker 10/22/2018 Vintage CrossFit None Squat Snatch
6x3 70-75%
 125 lbs
Performed as RX
Jake Walker 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 3 reps
Performed as RX
Jake Walker 10/19/2018 Vintage CrossFit None Sumo Deadlift 1RM 395 lbs
Performed as RX
Jake Walker 10/19/2018 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 21 rounds 15 reps
Performed as RX
Jake Walker 10/18/2018 Vintage CrossFit None Split Jerk 1RM 245 lbs
Performed as RX
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