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Athlete Date Sort Location Workout Name Description Results
Jake Walker 09/12/2018 Vintage CrossFit None Pause Power 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
3 Reps @ 70%+
Jerk the last rep
NO FAILS		 165-185 lbs
Performed as RX
Jake Walker 09/11/2018 Vintage CrossFit None Deadlift 2-2-2-2 365-375-385-395 lbs
Performed as RX
Jake Walker 09/11/2018 Vintage CrossFit None 25-20-15-10-5
Front Squat 115/75
Pull Ups

The front squats should be performed in 2 sets or less each round. If you can't perform 15 unbroken pull ups, scale the pull up volume:
20-16-12-8-4 or 15-12-9-6-3

Beginner: 75/45; Banded Pull Ups or Ring Rows
Intermediate: 95/60#
Advanced: Rx
 9m 45s
Performed as RX
Jake Walker 09/10/2018 Vintage CrossFit None Back Squat
5x5 @ 72.5%		 240 lbs
Performed as RX
Jake Walker 09/07/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

1 Rep every :90 for 12 Minutes
As heavy as possible
 155-155-165-165-170-170-170-170 lbs
Performed as RX
Jake Walker 09/07/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 80% 265-265-270-270 lbs
Performed as RX
Jake Walker 09/05/2018 Vintage CrossFit None Deadlift 3-3-3 365-365-365 lbs
Performed as RX
Jake Walker 09/05/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 Ring Dips
15 Front Squats 95/65lbs

Ring Dips should be 2 sets or less, scale volume. Front Squats should be a single set, scale weight!

Beginner: 10 Plate Push Ups; 75/45#
Intermediate: 5-7 Ring Dips
Advanced: Rx		 13m 18s
Performed as RX
Jake Walker 09/04/2018 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 70% 235 lbs
Performed as RX
Jake Walker 08/31/2018 Vintage CrossFit None Deadlift 5RM 365-375(3) lbs
Performed as RX
Jake Walker 08/31/2018 Vintage CrossFit None Deadlift 5RM 365-375(3) lbs
Performed as RX
Jake Walker 08/29/2018 Vintage CrossFit None Hang Squat Clean 2RM 215-225(1) lbs
Performed as RX
Jake Walker 08/28/2018 Vintage CrossFit None Hang Squat Snatch 2RM 155 lbs
Performed as RX
Jake Walker 08/27/2018 Vintage CrossFit None Back Squat 1RM 335 lbs
Performed as RX
Jake Walker 08/07/2018 Vintage CrossFit None EMOM 15
1 Clean and Jerk, any way
Start at 50-60% 1RM and build to ~90-95% 1RM		 135-215 lbs
Performed as RX
Jake Walker 08/06/2018 Vintage CrossFit None Deadlift 1RM 405 lbs
Performed as RX
Jake Walker 08/01/2018 Vintage CrossFit None Sumo Deadlift 3RM 365 lbs
Performed as RX
Jake Walker 07/25/2018 Vintage CrossFit None Sumo Deadlift
5x5 As Heavy As Possible
No Bounce - Silent		 315-315-325-325(4)-315 lbs
Performed as RX
Jake Walker 07/20/2018 Vintage CrossFit None Strict Shoulder Press
10x3
As Heavy As Possible		 135-145-145-150(x7) lbs
Performed as RX
Jake Walker 07/19/2018 Vintage CrossFit None Sumo Deadlift
10x3 @ 70% of 3RM
Speed Work
No Bounce - Silent		 255 lbs
Performed as RX
Jake Walker 07/18/2018 Vintage CrossFit None Power Clean and Push Jerk
5x5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
Compare to 7/3/2018		 165-175-185-185-185 lbs
Performed as RX
Jake Walker 07/18/2018 Vintage CrossFit None AMRAP 15:00
40 Sit Ups
30 Box Jump Overs 24/20"
20 KB Swings 53/35lbs

Beginner: 30 Sit Ups; 20 Box Jump Overs, 20/16"; 20 Kettlebell Swings 35/18#
Intermediate: 44/26# KB Swings
Advanced: Rx		 3 rounds 7 reps
Performed as RX
Jake Walker 07/16/2018 Vintage CrossFit None Box Squat
6x4 @ 80%+
 275 lbs
Performed as RX
Jake Walker 07/16/2018 Vintage CrossFit Amanda 9-7-5
Muscle Up
Squat Snatch 135/95lbs

No cap, but target time should be under 12 minutes.

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rxd movements
Competitor: Rx		 8m 03s
Workout Scaled
Jake Walker 07/02/2018 Vintage CrossFit None Box Squat
6x3 @ 80%+		 275-275-295-295-305-305 lbs
Performed as RX
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