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Athlete Date Sort Location Workout Name Description Results
Jake Walker 10/18/2018 Vintage CrossFit Lynne 5 Rounds
Max Rep Bench @ Bodyweight
Rest 2:00
Max Rep Strict Pull Ups
Rest 2:00
 95 reps
Performed as RX
Jake Walker 10/17/2018 Vintage CrossFit None Squat Clean 1RM 245 lbs
Performed as RX
Jake Walker 10/17/2018 Vintage CrossFit None AMRAP 5

Using 70% if your 1RM Clean, maximum reps of squat cleans.		 21 reps
Performed as RX
Jake Walker 10/16/2018 Vintage CrossFit None Back Squat 3RM 300 lbs
Performed as RX
Jake Walker 10/16/2018 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		 9m 43s
Performed as RX
Jake Walker 10/15/2018 Vintage CrossFit None 1RM Squat Snatch 165 lbs
Performed as RX
Jake Walker 10/15/2018 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.		 26 reps
Performed as RX
Jake Walker 10/11/2018 Vintage CrossFit None Shoulder Press 3RM 170 lbs
Performed as RX
Jake Walker 10/11/2018 Vintage CrossFit None AMRAP 15 Minutes
3 Power Snatch 155/105lbs
6 Ring Dips
9 Box Jump Overs 24/20"

Beginner: 95/55; 6 Plate Push Ups or :15 Ring Support Hold; 20/16", step ups allowed
Intermediate: 125/75; 6 Static Bar Dips
Advanced: Rx
 9 rounds 9 reps
Workout Scaled
Jake Walker 10/10/2018 Vintage CrossFit None Hang Squat Clean 2RM 230 lbs
Performed as RX
Jake Walker 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		 1h 39m 00s
Performed as RX
Jake Walker 10/09/2018 Vintage CrossFit None Hang Squat Snatch 2RM 155 lbs
Performed as RX
Jake Walker 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
 72 reps
Performed as RX
Jake Walker 10/03/2018 Vintage CrossFit None Pause Hip Position Snatch Warm Up
4x3 @ 40-60% 1RM
Drop and Reset

Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than week 3		 145-165 lbs
Performed as RX
Jake Walker 10/02/2018 Vintage CrossFit None Deadlift 2-2-2-2 375-385-395-365 lbs
Performed as RX
Jake Walker 10/02/2018 Vintage CrossFit None AMRAP 15 Minutes
6 Crushers 50/35lbs
6 Sandbag Box Step Overs, 60/40*, 24/20"
Run 100m

Crusher = Burpee w/ DBs in hand, stand up from burpee, dumbbell power clean & overhead
* Small classes can sub 6 Dumbbell Box Step Overs 50/35s

Beginner: 30/15#
Intermediate: 40/25#
Advanced: Rx		 5 rounds 10 reps
Performed as RX
Jake Walker 10/01/2018 Vintage CrossFit None Back Squat 5x5 @ 80% 265-265-270-270-270 lbs
Performed as RX
Jake Walker 09/27/2018 Vintage CrossFit None Strict Shoulder Press
2x10 Warmup

then

1 Rep every :90 for 12 Minutes
As Heavy as possible		 145-165-175-180-180-180-180-180 lbs
Performed as RX
Jake Walker 09/26/2018 Vintage CrossFit None Pause Hip Position Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS		 185-185-190-190-205-205 lbs
Performed as RX
Jake Walker 09/25/2018 Vintage CrossFit None Deadlift
3x3

Heavier than Week 1
Controlled descent, no excessive bouncing		 375-375-375 lbs
Performed as RX
Jake Walker 09/24/2018 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 260 lbs
Performed as RX
Jake Walker 09/21/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 85% 285 lbs
Performed as RX
Jake Walker 09/21/2018 Vintage CrossFit None 3 Rounds
30 Double Dumbbell Deadlift/Kettlebell Deadlift
Run 400m

Beginner: 30#/15 or 18#
Intermediate: 40# or 44/25 or 26#
Advanced: 50 or 53#/35#

The goal with the deadlift is to use an ucommon stimulus. Dumbbells, KBs, Sandbags, etc.		 8m 30s
Performed as RX
Jake Walker 09/20/2018 Vintage CrossFit None Strict Shoulder Press
210

then

3 Reps every 3:00 for 12 Minutes
As Heavy as Possible		 145-150-155-160 lbs
Performed as RX
Jake Walker 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 250 lbs
Performed as RX
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