• 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...]

    Jul
    22

    7/22/14

    BBG

    Snatch: 5X2@80%

    Strength

    Back Squat: 5X3@75%

    Conditioning

    For time:

    Row 500m
    12 Push Jerks 175/115#
    12 Muscle-Ups
    9 Push Jerks 175/115#
    9 Muscle-Ups
    6 Push Jerks 175/115#
    6 Muscle-Ups
    Row 500m

    Jul
    21

    7/21/14

    BBG

    1) Clean & Jerk: 5X1@80% – rest as needed

    2) Jerk from blocks: 5X1@80% (of max from blocks) – rest as needed

    Strength

    1a) Behind the neck Push Press (Clean grip): 3X5@80% – rest 90 sec.

    1b) 3X5 Strict Pull-ups + ME C2B Pull-ups – rest 90 sec.

    Conditioning

    5 rounds for time of:

    7 Hang Cleans (full) 155/105#
    14 HSPU (Kipping is allowed)
    200m Run

    Jul
    11

    7/12/14

    BBG

    1) 15 minutes to establish a 1RM Snatch.

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

    Strength

    15 minutes to establish a 3RM Front Squat.

    Conditioning

    3 rounds for time of:

    Run 400m
    9 Bar Muscle-Ups
    15 DB Thrusters 60/40#

    Jul
    11

    7/11/14

    BBG

    Snatch from blocks (above knee): 2rm – 2×2@90%

    Strength

    1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
    1b) Pendlay Row: 5X5 – heaviest possible, rest 90 sec.

    Conditioning

    3 rounds for time of:

    14 Deficit HSPU 6/4″
    7 Power Clean & Push Jerks 185/125#

    Jul
    10

    7/10/14

    Run 400M
    Then 3 Rounds of:
    20 Box jumps (24/20)
    15 Ring rows
    10 Plate Ground to OH (20kg/10kg)
    Run 400M

    Jul
    09

    7/9/14

    BBG

    1) Clean from blocks (just above knee): 2rm – 2×2@90%

    2) BTN Jerk from blocks (drop every rep): 2rm – 2×2@90%

    Strength/Skill

    1a) 4X3 Bench Press – work to a 3rm, rest 90 sec.

    1b) 4XME Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

    Conditioning

    For time:

    Row 1K
    50′ HS Walk
    30 Thrusters 135/95#
    50′ HS Walk
    Row 1K

    Jul
    08

    7/8/14

    BBG

    Snatch: 2rm – 1×1@95%, 1×1@90%

    Strength

    Back Squat: 3rm, 1×3@95%, 1×3@90% – rest as needed

    Conditioning

    For time:

    Run 800m
    5 Rope Climbs 15′
    50 6″ Target Burpees
    5 Rope Climbs 15′
    Run 800m