• 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
    15

    4/15/15

    Competitor:

     

    1) EMOM for 10:00-

     

    3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    Strength/Skill

     

    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00

     

    1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

     

    Conditioning

     

    3 rounds of:

     

    1:00 ME Strict HSPU

     

    4:00 AMRAP of:

     

    7 Power Clean & Push Jerks @ 70% of max from #2

    14 Bar Facing Burpees

     

    1:00 Rest

     

    Streamline:

     

    4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00 between sets

     

    4X5 Strict Weighted Pull-up – heaviest possible  – rest 2:00

     

    Conditioning:

     

    3 rounds of:

     

    1:00 ME HSPU (Strict if possible)

     

    3:00 AMRAP of:

     

    7 Power Clean & Push Jerks 135/95#

    14 Bar Facing Burpees

    Apr
    14

    4/14/15

    Competitor:

     

    BBG

     

    1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed

     

    2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed

     

    Strength/Skill

     

    1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.

     

    1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

     

    Conditioning

     

    7 rounds of:

     

    200m Run (absolutely all out effort)

    1 Legless Rope Climb 15′

    7 Hang Power Snatches 135/95#

     

    Rest 1:1

     

    Streamline:

     

    5X3 Hang Clean + 1 Jerk (just above knee) – work to a max triple for the day, rest as needed

     

    Conditioning:

     

    5 rounds of:

     

    200m Run (left corner and back)

    1 Rope Climb 15′ (legless if possible)

    7 Hang Power Cleans 135/95#

     

    Rest 1:00

    Apr
    13

    4/13/15

    Competitor:

     

    7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed

     

    Strength/Skill

     

    1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.

     

    1b) 4X10 Back Squats – work to a heavy but not maximal set of 10, rest 90 sec.

     

    Conditioning

     

    For time:

     

    75 Double-Unders

    50 6″ Target Burpees

    25 Hang Power Snatches 155/105#

    50 6″ Target Burpees

    75 Double-Unders

     

    Streamline:

     

    7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

     

    Conditioning:

     

    50 Double-Unders

    25 6″ Target Burpees

    15 Hang Power Snatches 115/75#

    25 6″ Target Burpees

    50 Double-Unders

    Apr
    10

    4/10/15

    Competitor:

     

    1) 10:00 to establish a 1RM Power Snatch

     

    2) 10:00 to establish a 1RM Power Clean & Push Jerk

     

    Strength/Skill

     

    1a) 4X1:00 ME HS Walk – rest 60 sec.

     

    1b) 4X5 Dip Squats @ 120% (or more) of 1RM Jerk – rest 60 sec.

     

    Conditioning

     

    21-15-9 of:

     

    Thusters 135/95#

    C2B Pullups

     

    Streamline:

     

    10:00 to establish a 1RM Power Clean & Push Jerk

     

    Conditioning:

     

    21-15-9 of:

     

    Thusters 95/65#

    C2B Pullups

    Apr
    08

    4/8/15

    Competitor:

     

    1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

     

    2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

     

    3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

     

    Strength/Skill

     

    1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

     

    1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

     

    Conditioning

     

    7 rounds of:

     

    1:30 to complete-

     

    50′ HS Walk

    ME DU with the remainder of the 2:00

     

    :30 Rest after each round

     

    Streamline:

     

    1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

     

    1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

     

    Conditioning:

     

    5 rounds of:

     

    2:00 to complete:

     

    15 HSPU (strict if possible)

    ME DU with the remainder of the 2:00

     

    :30 Rest after each round

    Apr
    06

    4/6/15

    Competitor:

     

    7X1 Three Position Snatch (power position, hang, floor) – work to a max complex for the day, rest as needed

     

    Strength

     

    1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

     

    1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

     

    Conditioning

     

    For time:

     

    Run 800m

    30 Muscle-Ups

    Run 800m

     

    Streamline:

     

    7X1 Three Position Snatch (power position, hang, floor) – work to a max complex for the day, rest as needed

     

    Conditioning:

     

    For time:

     

    Run 800m

     

    15 Muscle-Ups

     

    Run 800m

    Apr
    01

    4/1/15

    Competitor:

     

    BBG

     

    1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

     

    2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

     

    3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

     

    Strength/Skill

     

    1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

     

    1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

     

    Conditioning

     

    “Helen”

     

    Compare to 140808.

     

    3 rounds for time of:

     

    Run 400m

    21 KBS 24/16kg

    12 Pull-ups

     

    Streamline:

     

    BBG:

     

    1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

     

    1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

     

    Conditioning:

     

    “Helen does Double Unders”

     

    3 rounds for time of:

     

    100 DU

     

    21 KBS 24/16kg

     

    12 Pull-ups