• 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...]

    Sep
    29

    9/29/14

    Competitor:

     

    BBG

    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

    BB Cycling/Midline

    1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    1b) 4X60 second ME Strict TTB – rest 90 sec.

    Conditioning

    “Open Workout 12.1″

    7:00 AMRAP of:

    6″ Target Burpees

     

    Streamline:

     

    BBG:

    15 minutes to perform:
    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

    Conditioning:

    “Open Workout 12.1″

    7:00 AMRAP of:
    6″ Target Burpees

    Sep
    26

    9/26/14

    Competitor:

    BB Cycling

    1) Power Snatch: 3X5 @ 80% of 5rm – rest as needed

    2) Power Clean & Push Jerk: 3X5 @ 80% of 5rm – rest as needed

    Strength/Skill

    *Sequence ends on 4th set of HSPU.

    1a) 3X10-15 UB Strict HSPU – rest 90 sec.

    1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec.

    Conditioning

    For time:

    15-12-9 of:

    C2B Pull-ups
    Dual KB Clean & Jerk 24/16kg (every rep from the floor)

    Streamline:

    BBG:

    15 minutes for 3×5 Power Clean & Push Jerk @ 80% of 5rm

    Conditioning:

    21-15-9 of:

    C2B Pull-ups
    Clean & Jerk 115/75#

    Sep
    25

    9/25/14

    “Filthy Half 50″
    25 Box Jumps (24″)
    25 Pull-Ups
    25 Kettlebell Swings (35, 25)
    25 Walking Lunge Steps
    25 Knees-to-Elbows
    25 Push Press (45, 35)
    25 Back Extensions
    25 Wallballs (20, 14)

    Aug
    27

    8/27/14

    BBG

    1) Power Snatch: 5X2@80% of 2rm

    2) Snatch Balance: 4X3@100% of #1

    Strength/Skill

    1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds

    1b) 4X1:00 (total) Freestanding Handstand Hold – accumulate 1:00 total hold even if broken, rest 90 seconds

    Conditioning

    4 rounds of:

    1:00 ME Strict HSPU
    1:00 ME Power Clean & Push Jerk 185/125#
    1:00 ME TTB
    1:00 Rest

    Aug
    26

    8/26/14

    BBG

    1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

    2) Jerk from blocks: 5X2@80% of 1rm

    Strength/Skill

    1a) 3X8 Muscle-Ups AFAP – rest 90 sec.

    1b) 3X5 Jumping Good Mornings – heaviest load from last week -10#, rest 90 sec.

    Conditioning

    1) 10:00 AMRAP of:

    Paced Burpees

    *Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

    2) 5:00 AMRAP of:

    10 Burpees
    10 Pull-ups
    10 Thrusters 95/65#

    Aug
    15

    8/15/14

    BBG

    1) Power Clean: 2RM – 2X1@95%, 2X1@90%

    2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90%

    Strength/Skill

    1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.

    1b) 3XME Strict C2B Pull-ups – rest 90 sec.

    Conditioning

    “Grace”

    30 Clean & Jerks (anyhow) 135/95#

    Aug
    12

    8/12/14

    BBG

    1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

    2) Jerk from blocks: 3RM – 3X1@95%, 3X1@90%

    Strength/Skill

    1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.

    1b) 3X8 Jumping Good Mornings – heavier than last week, rest 90 sec. DEMO VIDEO

    Conditioning

    5X1k Row – rest 1:1