• 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...]

    Nov
    21

    11/21/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X3@80% – rest as needed

    2) Power Clean & Push Jerk: 4X3@80% – rest as needed

    Accessory/Skill

    1a) 4X3@80% Three Stop Snatch Pulls DEMO VIDEO – rest 60 sec.

    1b) 4XME UB C2B Pull-ups – rest 60 sec.

    Conditioning

    1) 4 rounds of:

    Row 200m
    15 Burpees over Rower (jump over slide)

    Rest 1:1

    *Rest as needed between #1 & #2.

    2) For time:

    50 Pistols (alternating)
    50 TTB
    50 Thruster 115/75#

    Streamline:

    BBG:

    Power Clean & Push Jerk (TNG): 4X3@80% – rest as needed

    Conditioning:

    50 Goblet Squats 24/16#
    15 Wall Walks
    50 Shoulder to Overhead 95/65#

    Nov
    20

    11/20/14

    4 Rounds

    Run 3 laps

    10 Push-ups

    15 Air squats

    20 Sit-ups

    Nov
    19

    11/19/14

    Competition:

    BBG:

    5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth)

    Conditioning:

    3 rounds time of:

    10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#
    15 TTB
    20 Push Press 95/65#

    Streamline:

    BBG:

    5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth)

    Conditioning:

    3 rounds time of:

    10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#
    15 TTB
    20 Push Press 95/65#

    Nov
    17

    11/17/14

    Strength

    1a) 4X5@75% Front Squats – rest 90 sec.

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.

    Conditioning

    5 rounds for time of:

    20 Calorie Row
    20 Wall Balls 30/20#

    Note: Men, if you don’t have a 30# wall ball use a 20# to a 12′ target.

    Streamline:

    BBG:

    5X1@80% Snatch from just above knee – rest as needed

    Conditioning:

    4 rounds for time of:

    15 KBS 32/24kg
    15 Thrusters 95/65#

    Nov
    14

    11/14/14

    BB Cycling

    1) Power Snatch: 4X3 – work to a 3RM, rest as needed

    2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

    Accessory/Skill

    1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.

    1b) 4XME UB C2B Pull-ups – rest 90 sec.

    Conditioning

    3 rounds for time of:

    10+5+5 UB C2B Pullups
    20 DB Hang Power Clean & Push Jerk @ 55/35#
    20 Ring Dips

    Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.

    Nov
    13

    11/13/14

    Row 500m then

    3 Rounds of
    Plate Push down and back on wrestling mat 45/25
    15 Plate Ground to Overhead 45/25
    Bear Crawl down and back on the wrestling mat

    Nov
    12

    11/12/14

    Competitor:

    BBG

    1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

    2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

    BB Cycling

    1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Cleans (full) from floor @ 100% of max triple from #1

    Conditioning

    4 rounds for total working time of:

    5 Power Snatches 135/95#
    7 Target Burpees 12″ (target should be 12″ above highest single arm reach)
    9 Muscle-Ups
    7 Target Burpees
    5 Power Snatches 135/95#

    Rest 2:00 after each round.

    Streamline:

    BBG:

    5X1 Hang Clean + Jerk – work to a max single for the day

    Conditioning:

    3 rounds for total working time of:

    5 Power Snatches 95/65#
    7 Target Burpees 6″
    5 Muscle Ups (or 1×10 of each progression drill)
    7 Target Burpees 6″
    5 Power Snatches 135/95#

    Rest 2:00 after each round