• 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...]

    Dec
    22

    12/22/14

    Competitor:

     

    Testing Week – Day 1

     

    BBG

     

    Hang Snatch (from power position): 5 attempts to work to a max single.

     

    BB Cycling

     

    1X1:00 ME T&G Snatches (full) @ 155/105#

     

    Note: The goal is to go the full minute UB as fast as possible. Obviously, warm up before your ME attempt.

     

    Conditioning

     

    Compare to 140625.

     

    “Elizabeth”

     

    21-15-9 of:

     

    Power Cleans 135/95#

     

    Ring Dips

     

    For time.

     

    Streamline:

     

    BBG:

     

    Hang Snatch (from power position): 5 attempts to work to a max single.

     

    Conditioning:

     

    “Elizabeth”

     

    21-15-9 of:

     

    Power Cleans 135/95#

    Ring Dips

     

    For time.

    Dec
    20

    12/20/14

    Competitor:

     

    BBG

     

    1) 5X1 Snatch – work to a max for the day, rest as needed

     

    2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

     

    Strength

     

    15:00 to establish a 3RM Front Squat.

     

    Conditioning

     

    Compare to 140920.

     

    “Amanda”

     

    9-7-5 of:

     

    Muscle-Ups

    Snatches (full) 135/95#

     

    For time.

     

    Streamline:

     

    BBG:

     

    5X1 Clean & Jerk – work to a max for the day, rest as needed

     

    Conditioning:

     

    “Amanda”

     

    9-7-5 of:

     

    Muscle-Ups

    Snatches (full) 135/95#

     

    For time.

    Dec
    19

    12/19/14

    Competitor:

     

    BBG

     

    1) 5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang sn from power position) – work to a heavy but non-maximal load for the complex (no misses), rest as needed

     

    2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a heavy but non-maximal load for the complex (no misses), rest as needed

     

    Conditioning

     

    21-15-9 of:

     

    Thrusters 135/95#

    C2B Pull-ups

     

    For time.

     

    Streamline:

     

    BBG:

     

    5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang sn from power position) – work to a heavy but non-maximal load for the complex (no misses), rest as needed

     

    Conditioning:

     

    21-15-9 of:

     

    Thrusters 95/65#

    C2B Pull-ups

     

    Dec
    16

    12/16/14

    Competitor:

     

    BBG

     

    1) 5X1@80% (of max for complex) High Pull (from floor) + Hang Snatch (power position) – rest as needed

     

    2) 5X1@80% (of max for complex) Hang Clean (power position) + Front Squat + Jerk – rest as needed

     

    BB Cycling

     

    3X5 UB Cleans (full squat – from the floor) @ 65% (of max Clean) – rest 90 sec.

     

    Strength

     

    1a) 3X2@80% Paused Clean Pulls (3 count pause at knee) – rest 90 sec.

     

    1b) 3X2@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec.

     

    Conditioning

     

    3 rounds for time of:

     

    9 C2B pull ups

     

    Streamline:

     

     

    BBG:

     

    5X1@80% Hang Clean + Jerk – rest as needed

     

    Conditioning:

     

    3 rounds for time of:

     

    9 Bar Muscle-Ups

    21 Burpee Box Jumps 24/20″

     

    Dec
    15

    12/15/14

    Deload week, boys and girls. Testing week coming, then it’s time to get ready for The Open.

     

    Competitor:

     

    BBG

     

    1) 5X1@80% Snatch from blocks (just above knee) – rest as needed

     

    2) 5X1@80% Clean from blocks (just above knee) + Jerk – rest as needed

     

    BB Cycling

     

    3X5 UB Snatches (full squat – from the floor) @ 65% (of max Snatch) – rest 90 sec.

     

    Strength

     

    4X3@80% (of 3rm) Front Squats – rest 2:00

     

    Conditioning

     

    3 rounds for time of:

     

    9 Power Cleans 205/140#

    21 Ring Dips

     

    Streamline:

     

    BBG:

     

    1) 5X1 Snatch – work to a max for the day, rest as needed

     

    Conditioning:

     

    4 rounds for total working time of:

     

    10 OHS 95/65#

    50 DU

    5/3 (5 for men/3 for women) Muscle-Ups

     

    Rest 1:00 after each round.

    Dec
    12

    12/12/14

    Competitor:

     

    BBG

     

    1) 5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang sn from power position) – work to a max for the complex, rest as needed

     

    2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max for the complex, rest as needed

     

    Accessory/Skill

     

    1a) 5X2 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 60 sec.

     

    1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – rest 60 sec.

     

    Conditioning

     

    21-15-9 of:

     

    Deadlifts 225/155#

    Strict HSPU

     

    For time.

     

    Streamline:

     

    BBG:

     

    5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max for the complex, rest as needed

     

    Conditioning:

     

    21-15-9 of:

     

    Deadlifts 225/155#

    Strict HSPU

     

    For time.

    Dec
    11

    12/11/14

    21-15-9

     

    Ring rows

    KBS 55/35

    Sit ups