• 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...]

    Jun
    10

    6/10/15

    1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a max triple

     

    2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a max double

     

    Strength/Skill

     

    1a) 4X5 + 1XME Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00

     

    1b) 4X1:00 ME Tempo Strict HSPU (3 counts down, 3 counts up, no pause at bottom) – rest 2:00

     

    Conditioning

     

    3 rounds of:

     

    Row 1k

    30 Thrusters 65/45#

     

    Rest 2:00 after each round.

     

    Streamline:

     

    4X5 + 1XME Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00

     

    Conditioning:

     

    3 rounds of:

     

    100 DU

     

    30 Thrusters 65/45#

     

    Rest 2:00 after each round.

    Jun
    05

    6/5/15

    1) 3 attempts to establish a 1RM Snatch (meet style).

     

    2) 3 attemtps to establish a 1RM Clean & Jerk (meet style).

     

    Conditioning

     

    EMOM for 7:00-

     

    3 Muscle-Ups

    5 Front Squats @ 60%

     

    Then, with the clock still running…

     

    EMOM for as long as possible (until 14:00)-

     

    5 Muscle-Ups

    7 Front Squats @ 60%

     

    *Stop when you can no longer perform the work within the minute, do not do any more after this.

     

    Streamline:

    Establish a 1RM Snatch (no more than 3 misses).

     

    Conditioning:

     

    EMOM for 5:00-

     

    3 Muscle-Ups

     

    5 Front Squats @ 60% of 1RM

     

    Then, with the clock still running…

     

    EMOM for as long as possible (until 10:00)-

     

    5 Muscle-Ups

     

    7 Front Squats @ 60% of 1RM

     

    *Stop when you can no longer perform the work within the minute, do not do any more after this.

    Jun
    02

    6/2/15

    3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%

     

    Strength/Skill

     

    1a) 4X8 Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout, add weight if 8 UB with pauses is too easy) – rest 90 sec.

     

    1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.

     

    Conditioning

     

    3 rounds for time of:

     

    12 Dual KB Thrusters 24/16kg

    18 TTB

    24 Split Jumps (each jump counts 1 rep)

     

    Streamline:

     

    3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (3 Jerks per set, 1 after each position) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%

     

    Conditioning:

     

    3 rounds for time of:

     

    10 Dual KB Thrusters 24/16kg

     

    15 TTB

     

    20 Split Jumps (each jump counts 1 rep)

    May
    29

    5/29/15

    1) push press – 1×3@50%, 1×3@60%, 1×3@70%, 6×2@80%

     

    2) squat – 1×3@50%, 1×3@60%, 1×3@70%, 6×2@80%

     

    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