• 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...]

    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

    Aug
    04

    8/4/14

    BBG

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

    Strength/Skill

    1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds

    1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

    *Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was “heavy” this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.

    Conditioning

    For time:

    100′ HS Walk
    50 KB Snatches 24/16kg (25L/25R anyhow)
    50′ OH Walking Lunges 155/105#
    50 KB Swings 24/16kg
    100′ HS Walk

    Aug
    02

    8/2/14

    BBG

    1) 3 attempts to establish a 1RM Snatch.

    Meet style. Warmup and choose openers and attempts.

    2) 3 attempts to establish a 1RM Clean & Jerk.

    Meet style. Warmup and choose openers and attempts.

    Strength

    15 minutes to establish a 3RM Front Squat.

    Conditioning

    “Amanda”

    Compare to 140419.

    9-7-5 of:

    Muscle-Ups
    Snatches (full) 135/95#

    Jul
    28

    7/28/14

    BBG

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

    Strength/Skill

    1a) 4XME Strict HSPU – if more than 15 on first set add a deficit, rest 90 seconds

    1b) 4XME Pause Front Squats @ 70% (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

    Conditioning

    4 rounds of:

    Run 800m
    15 C2B Pull-ups

    Rest 1:1

    Jul
    25

    7/25/14

    BBG

    Snatch from blocks (above knee): 5X2@80%

    Strength

    1a) Back Squat: 3X3@80% – rest 60 sec.
    1b) Pendlay Row: 3X5@80% – rest 60 sec.

    Conditioning

    For time:

    50 Jumping Back Squats 45/35#
    75 KB Swings 24/16kg
    100 Double-Unders
    75 Push Press 75/55#
    50 Burpees

    Jul
    23

    7/23/14

    BBG

    1) Clean from blocks (just above knee): 5X2@80%

    2) BTN Jerk from blocks (drop every rep): 5X2@80%

    Strength/Skill

    1a) 3X3 Bench Press @ 80% (of 3rm) – rest 90 sec.

    1b) 4X5 Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

    Conditioning

    3 rounds for time of:

    25 GHD Sit-ups
    50′ HS Walk
    50′ OH Walking Lunges 155/115#