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Athlete Date Sort Location Workout Name Description Results
Drew McKay 10/15/2018 Vintage CrossFit None 1RM Squat Snatch 185 lbs
Performed as RX
Drew McKay 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.		 28 reps
Performed as RX
Drew McKay 10/12/2018 Vintage CrossFit None 20 min AMRAP
100m AB
10 HSPU		 8 rounds 914 reps
Performed as RX
Drew McKay 10/10/2018 Vintage CrossFit None Hang Squat Clean 2RM 215 lbs
Performed as RX
Drew McKay 10/09/2018 Vintage CrossFit None Hang Squat Snatch 2RM 175 lbs
Performed as RX
Drew McKay 10/09/2018 Vintage CrossFit None 3 rounds for time of:
Row 35/25 Calories
10 Dumbbell Bench Press
15 Lateral Bench Jump Overs (hands on bench)
15 Dumbbell Goblet Squats
Rest 2:00		 13m 02s
Performed as RX
Drew McKay 10/05/2018 Vintage CrossFit None Back Squat 4-4 @ 90%
Back Squat 3-3 @ 90%+		 295 lbs
Performed as RX
Drew McKay 10/05/2018 Vintage CrossFit None AMRAP 12 Minutes
3 Squat Snatch 185/125lbs
Run 200m

Scale snatch weight to 80% 1RM		 6 rounds 0 reps
Workout Scaled
Drew McKay 10/04/2018 Vintage CrossFit None Every 4:00 for 12:00
Row 500/400m
Max Ring Muscle Ups in remaining time

Start each round with a big set of muscle ups and then continue with small, repeatable sets		 24 reps
Performed as RX
Drew McKay 10/01/2018 Vintage CrossFit None Back Squat 5x5 @ 80% 265 lbs
Performed as RX
Drew McKay 09/25/2018 Vintage CrossFit None Deadlift
3x3

Heavier than Week 1
Controlled descent, no excessive bouncing		 385 lbs
Performed as RX
Drew McKay 09/25/2018 Vintage CrossFit None 3 Rounds
25 Thrusters 75/55lbs
15 Bar Facing Burpees
5 Strict HSPU

Time cap: 15:00
Thrusters should be light enough to perform in 2 sets or less every round

Beginner: 20 Thrusters, 55/35; 5 Strict Seated Double Dumbbell Press or :25 Handstand Hold
Intermediate: 20 Thrusters @ 75/55; 3 Strict HSPU or Reduced ROM
Advanced: Rx		 11m 14s
Performed as RX
Drew McKay 09/24/2018 Vintage CrossFit None Back Squat
5x5 @ 77.5%		 265 lbs
Performed as RX
Drew McKay 09/23/2018 Vintage CrossFit None 5 RFT
50 DU
5 RMU		 10m 31s
Performed as RX
Drew McKay 09/23/2018 Vintage CrossFit Team Series 18.1 7 min AMRAP BFB 97 reps
Performed as RX
Drew McKay 09/22/2018 Vintage CrossFit None 5 rounds for time of:

50 double-unders (each)
50-ft. synchronized overhead lunge

50-lb./35-lb. dumbbell

Time cap: 15 minutes		 9m 31s
Performed as RX
Drew McKay 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.		 9m 18s
Performed as RX
Drew McKay 09/21/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 85% 265 lbs
Performed as RX
Drew McKay 09/20/2018 Vintage CrossFit None Strict Shoulder Press
210

then

3 Reps every 3:00 for 12 Minutes
As Heavy as Possible		 155-165-165-160 lbs
Performed as RX
Drew McKay 09/20/2018 Vintage CrossFit None AMRAP 10 Minutes
2 Rope Climbs
4 Power Cleans 205/135
6 Deficit Kipping Handstand Push Ups 4/2

Beginner: 10 Ring Rows; 135/85#; 5 Deep Push Ups on Paralettes
Intermediate: 165/115#; Rx HSPU
Advanced: Rx		 5 rounds 0 reps
Performed as RX
Drew McKay 09/18/2018 Vintage CrossFit None Deadlift 1-1-1-1-1 415 lbs
Performed as RX
Drew McKay 09/18/2018 Vintage CrossFit None 3 Rounds
25 Toes to Bar
15 Dumbbell Push Press 50/35#
5 Squat Cleans 205/135lbs

Beginner: 15 T2B or Hanging Knee Raise; 30/15#; 135/85;
Intermediate: 20 T2B; 40/25#; 165/115
Advanced: Rx		 13m 32s
Performed as RX
Drew McKay 09/17/2018 Vintage CrossFit None 3RFT
15 Thrusters 95 lbs
12 burpees		 4m 30s
Performed as RX
Drew McKay 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 245 lbs
Performed as RX
Drew McKay 09/17/2018 Vintage CrossFit None 3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx		 7m 14s
Performed as RX
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