• 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
    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

    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