• CrossFit

    Welcome to CrossFit 607

    The CrossFit Games motto is "The only way to win is to do more work faster." You may not be in it to "win," but I bet you want to be "better," so for the general CrossFitter, I would change the motto to "The only way to be better is to do more work faster." … [Read More...]

    May
    12

    5/12/15

    Competitor:

     

    1) 5X2 Clean from blocks (just above knee) – work to a max double for the day, rest as needed

     

    2) 5X2 Jerk from blocks/rack – work to a max double for the day, rest as needed

     

    Strength/Skill

     

    1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.

     

    1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

     

    Conditioning

     

    Event 7-

     

    For time:

     

    15 muscle-ups

    1 squat clean (205 / 135 lb.)

    1 squat clean (225 / 145 lb.)

    1 squat clean (245 / 155 lb.)

    1 squat clean (255 / 165 lb.)

    1 squat clean (265 / 175 lb.)

     

    Time cap: 6 minutes

     

    Streamline:

     

    BBG:

     

    5X2 Hang Clean + 1 Jerk – work to a max double for the day, rest as needed

     

    Conditioning:

     

    For time.

     

    15 Muscle Ups

     

    2 Squat Cleans at 70% 1RM

     

    2 Squat Cleans at 80% 1RM

     

    2 Squat Cleans at 90% 1RM

    May
    08

    5/8/15

    1) 15:00 to establish a 1RM Snatch.

     

    2) 15:00 to establish a 1RM Clean & Jerk.

     

    Conditioning

     

    Event 6-

     

    5 rounds for time of:

     

    25-calorie row

    16 chest-to-bar pull-ups

    9 strict deficit handstand push-ups (4.5″ men/3″ women)

     

    Time cap: 16 minutes

     

    May
    06

    5/6/15

    Competitor:

     

    1) EMOM for 10:00-

     

    3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    Strength/Skill

     

    1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00

     

    1b) 4XME UB Muscle-Ups – rest 2:00

     

    Conditioning

     

    “Tommy V”

     

    For time:

     

    21 thrusters

    12 rope climbs

    15 thrusters

    9 rope climbs

    9 thrusters

    6 rope climbs

     

    M 115-lb. thrusters, 15-ft. rope

    F 75-lb. thrusters, 15-ft. rope

     

    Streamline:

     

    1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00

     

    1b) 4XME UB Strict Pull-ups – rest 2:00

     

    Conditioning:

     

    Tommy V”

     

    For time:

     

    21 thrusters

    12 rope climbs

    15 thrusters

    9 rope climbs

    9 thrusters

    6 rope climbs

     

    M 115-lb. thrusters, 15-ft. rope

    F 75-lb. thrusters, 15-ft. rope

     

    -20 min time cap

     

    -if you do not have full rope climbs, sub C2B pull-ups, regular pull-ups, or ring rows

    Apr
    29

    4/29/15

    Competitor:

     

    1) EMOM for 10:00-

     

    3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    Strength/Skill

     

    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

     

    1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

     

    Conditioning

     

    4 rounds for time of:

     

    10 Power Snatches 155/105#

    150′ Shuttle Run (50′ sections)

    30 Pistols (alternating)

    150′ Shuttle Run (50′ sections)

     

    Streamline:

     

    1a) 4X10 Front Squats – 80% of your 5RM Front Squat

     

    1b) 4X5 Strict Pullups – add weight if unbroken and easy

     

    Conditioning:

     

    3 rounds for time of:

     

    10 Power Snatches 135/95#

    150′ Shuttle Run (50′ sections)

    20 Pistols (alternating)

    150′ Shuttle Run (50′ sections)

    Apr
    27

    4/27/15

    Competitor:

     

    7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed

     

    Strength/Skill

     

    1a) 5X3 Pullups + 3 C2B Pullups + 3 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.

     

    1b) 4X10 Back Squats (timed sets) – work to a close to maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec.

     

    Conditioning

     

    Masters Event 4:

     

    21-15-9 reps for time of-

     

    Deadlifts 225/155#

    Box jumps 24/20″

    Handstand push-ups (Open Standard – Kipping is allowed)

     

     

    Streamline:

     

    7X3 Hang Snatch (above knee) – work to a max triple for the day, rest as needed between

     

    Conditioning:

     

    Masters Qualifier Event 4:

     

    21-15-9 reps for time of-

     

    Deadlifts 225/155#

    Box jumps 24/20″

    Handstand push-ups (Kipping is allowed)

    Apr
    24

    4/24/15

    Competitor:

     

    ) 15:00 to establish a 1RM Snatch.

     

    2) 15:00 to establish a 1RM Clean & Jerk.

     

    Conditioning

     

    For time:

     

    20 Muscle Ups

    30 Thrusters 135/95#

    40 Hang Power Cleans 135/95#

    Run 800 Meters

     

     

     

    Streamline:

     

    15:00 to establish a 1RM Clean & Jerk

     

    Conditioning:

     

    10 Muscle Ups

    20 Thrusters 115/75#

    30 Hang Power Cleans 115/75#

    Run 800 Meters

    Apr
    22

    4/22/15

    Competitor:

     

    1) EMOM for 10:00-

     

    3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    Strength/Skill

     

    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

     

    1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

     

    Conditioning

     

    5 rounds of:

     

    2:00 to complete-

     

    50′ HS Walk

    ME DU with the remainder of the 2:00

     

    1:00 Rest

     

     

     

    Streamline:

     

    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (75% of 5RM) perform them AFAP, rest 2:00

     

    1b) 4X5 Strict Pull-up – add weight as needed to keep it challenging, rest 1:00

     

    Conditioning:

     

    4 rounds of:

     

    2:00 to complete-

     

    50′ HS Walk (or 10 Strict HSPU)

    ME DU with the remainder of the 2:00

     

    1:00 Rest