• 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...]

    Apr
    23

    4/23/14

    BBG

    1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

    2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

    Accessories

    1a) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.
    1b) Push Press: 5×4@90% of Monday’s 4rm – rest 60-90 sec.

    Conditioning

    3 rounds for time of:

    Row 500m
    50 Double-Unders
    25 Thrusters 45/35#

    Apr
    22

    4/22/14

    BBG

    1) Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed.

    2) Snatch Balance: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed.

    Strength

    1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed

    2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed

    Conditioning

    3 rounds of:

    1:00 ME Muscle-Ups (sub c2b pullups or mod muscle ups)
    1:00 ME Shuttle Run (for distance) 50′
    1:00 ME KBS 32/24kg
    1:00 Rest

    Apr
    21

    4/21/14

    1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90%

    2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%

    Strength

    1a) 4X8 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec.
    1b) 4X4 Push Press – heaviest possible, rest 60 sec.

    Conditioning

    Fun from the Regional Prep template…

    For time:

    100′ Shuttle Run (50′ down/50′ back)
    30 GHD Sit-ups
    50′ HS Walk (sub 5 HS walk attempts or :30 HS hold)
    5 Rope Climbs 15′ (sub 10 pull ups)
    100′ Shuttle Run (50′ down/50′ back)
    5 Rope Climbs 15′
    50′ HS Walk
    30 GHD Sit-ups
    100′ Shuttle Run (50′ down/50′ back)

    Apr
    19

    4/19/14

    BBG

    1) 15 min to establish a 1RM Snatch.

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

    Conditioning

    “Amanda”

    Compare to 140122.

    9-7-5 of:

    Muscle-Ups
    Snatches (full) 135/95#

    For time.

    Apr
    18

    4/18/14

    BBG

     

    1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

     

    2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed

     

    Strength/Accessories

     

    1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.

     

    2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

     

    Conditioning

     

    5 rounds of:

     

    :40 ME 6/4″ Deficit HSPU

    :20 Rest

    :40 AD for Calories

    :20 Rest

    :40 TTB

    :20 Rest

     

     

    Apr
    17

    4/17/14

    10-1
    KBS (55/35)
    Pushups
    20 Double unders after each round

    Apr
    16

    4/16/14

    BBG

    1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

    2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

    Strength/Skill

    1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

    1b) Push Press – 5×5@90% of Monday’s 5rm

    Conditioning

    5 rounds for time of:

    20 Pistols (alternating)
    10 DB Snatches (alternating) 70/50#
    5 Burpee Box Jumps 30/24″