• 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...]

    Jan
    28

    1/28/15

    Competitor:

     

    Session 1:

     

    BBG

     

    Every 1:30 for 6:00-

     

    5 Snatches @ 80% of 5rm (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)

     

    Conditioning

     

    10:00 AMRAP at a conversational pace of:

     

    KB Snatches (alternate every 20 reps) 24/16kg

     

    Session 2:

     

    BBG

     

    Every for 2:00 for 8:00-

     

    5 Clean & Jerks @ 80% of 5rm (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)

     

    Conditioning

     

    4 rounds for time of:

     

    :45 (accumulated) Hanging L-Sit Hold

    15 Jumping Back Squats 65/45#

    15 Strict Chest-to-Ring Pull-ups (in good hollow position)

     

    Streamline:

     

    BBG

     

    Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds

     

    Conditioning

     

    3 rounds for time of:

     

    :45 (accumulated) Hanging L-Sit Hold

    15 Jumping Back Squats 65/45#

    15 Strict Chest-to-Ring Pull-ups (in good hollow position)

    15 Push Press 95/65#

     

    Jan
    27

    1/27/15

    Competitor:

     

    BBG

     

    EMOM for 7:00-

     

    3 UB T&G Power Clean & Push Jerks @ 80% of 3RM

     

    Strength/Skill

     

    *Sequence ends on 5th set of BS.

     

    1a) Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds

     

    1b) 4X15 Strict HSPU (in UB sets of 3 AFAP)- rest exactly 90 seconds

     

    Conditioning

     

    1) For time:

     

    30 Muscle-Ups

     

    *Rest 2:00 between 1&2.

     

    2) For time:

     

    30 Clean & Jerks (anyhow) 135/95#

     

    *Rest 2:00 between 2&3.

     

    3) For time:

     

    Row 60 Calories

     

    Streamline:

     

    BBG

     

    EMOM for 7:00-

     

    3 UB T&G Power Clean & Push Jerks @ 80% of 3RM

     

    Conditioning

     

    For time:

     

    10 Muscle-Ups

     

    *Rest 1:00*

     

    30 Clean & Jerks AFAP (anyhow) 135/95#

     

    *Rest 1:00*

     

    60 Double Unders

    Jan
    26

    1/26/15

    Competitor:

     

    BBG

     

    EMOM for 7:00-

     

    5 Power Snatches*

     

    *At 80% of 5rm.

     

    Strength/Skill

     

    1a) 4X3@80% (of max for the complex) of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – rest EXACTLY 60 seconds

     

    1b) 4X15 TTB (in UB sets of 5 AFAP) – rest EXACTLY 60 seconds

     

    Conditioning

     

    40:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:

     

    25 Wall Balls 20/14#

    25 Burpee Box Jumps 24/20″

    25 KB Swings 24/16kg

    25 Row for Calories

     

    Streamline:

     

    BBG:

     

    EMOM for 7:00-

     

    5 Power Snatches*

     

    *At 80% of 5rm.

     

    Conditioning:

     

    20:00 AMRAP at a conversational pace (or 150bpm if you have a HR monitor) of:

     

    20 Wall Balls 20/14#

    20 Box Jump Overs 24/20″

    20 KB Swings 24/16kg

    20 Burpees

     

    Jan
    24

    1/24/15

    Competitor:

     

    WOD 150124:

     

    Session 1:

     

    1) Alternating EMOM for 14:00-

     

    3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

     

    10 Burpee Box Jumps 24/20″

     

    2) 21-18-15-12-9-6-3 of:

     

    Thrusters 95/65#

    Bar-Facing Burpees

     

    For time.

     

    Session 2:

     

    1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@65%, 1×5@75%, 1×3@85%, 1×3@90%, 1×3@85% – rest 60 sec.

     

    1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@65%, 1×5@75%, 1×3@85%, 1×3@90%, 1×3@85% – rest 60 sec.

     

    2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-

     

    30:00 AMRAP of:

     

    50′ HS Walk

    30 Row for Calories

    10 Strict Pull-ups

     

    Streamline:

     

    BBG:

     

    Alternating EMOM for 14:00-

     

    3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

     

    15 Double Unders

     

    Conditioning:

     

    21-18-15-12-9-6-3 of:

     

    Thrusters 95/65#

    Bar-Facing Burpees

    Jan
    23

    1/23/15

    Competitor:

     

    1) Alternating EMOM for 14:00-

     

    5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

     

    15 Box Jump Overs 24/20″

     

    2) Front Squat (Based on 1RM Clean) + Jerks:

    1X5+3@70%, 1X5+3@80%, 1X5+2@85%, 2X3+1@90%, 1X5+2@85% – rest 2:00 or more if Jerk misses occur

     

    3) 10:00 to complete:

     

    200 Double-Unders

    100 Wall Balls 20/14#

    ME Muscle-Ups with the remainder of the 10:00

     

    Rest 1:00 after completing the 10:00, then…

     

    2:00 ME Deadlifts 275/185#

     

    Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.

     

    Streamline:

     

    BBG:

     

    Alternating EMOM for 14:00-

     

    5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

     

    10 Box Jumps 24/20″

     

    Conditioning:

     

    AMRAP in 10:00:

    100 Double-Unders

    50 Wall Balls 20/14#

    ME Muscle Ups with the remainder of the 10:00

    *if no muscle ups, do 10 reps of each of the 3 part progression until 10:00 is up*

     

    Jan
    21

    1/21/15

    Competitor:

     

    Session 1:

     

    BBG

     

    Every 1:30 for 6:00-

     

    5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

     

    *Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

     

    Conditioning

     

    5:00 AMRAP of:

     

    Clean & Jerks (anyhow) 185/120#

     

    EMOM (including 0:00) perform 15 UB Double-Unders before starting Clean & Jerks.

     

    Session 2:

     

    BBG

     

    Every for 2:00 for 8:00-

     

    5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

     

    *Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

     

    Conditioning

     

    5:00 AMRAP of:

     

    Snatches (anyhow) 155/105#

     

    EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.

     

    Streamline:

     

    BBG:

     

    Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds

     

    Conditioning:

     

    5:00 AMRAP of:

     

    Snatches (anyhow) 115/75#

     

    EMOM (including 0:00) perform 15 UB Double-Unders before starting Snatches.

    Jan
    20

    1/20/15

    Competitor:

     

    EMOM for 7:00-

     

    3 UB T&G Power Clean & Push Jerks*

     

    *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

     

    Strength/Skill

     

    *Sequence ends on 5th set of BS.

     

    4) Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds

     

    1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

     

    Conditioning

     

    1) For time:

     

    Row 30 Calories

    50 Thrusters 65/45#

    40 C2B Pull-ups

     

    *Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

     

    Rest as needed between 1&2.

     

    2) This is a repeat, with a change in length of pieces…

     

    7:00 AMRAP at a conversational pace of:

     

    3 Muscle-Ups

    12 Shoulder to Overhead 135/95#

    50′ Shuttle Run (5×10′ sections)

     

    With no break…

     

    3:30 AMRAP at absolute all out effort of:

     

    5 Muscle-Ups

    15 Shoulder to Overhead 135/95#

    50′ Shuttle Run (5×10′ sections)

     

    Streamline:

     

     

    EMOM for 7:00-

     

    3 UB T&G Power Clean & Push Jerks*

     

    Conditioning

     

    For time:

     

    Row 30 Calories

    50 Thrusters 65/45#

    40 C2B Pull-ups