• 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...]

    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#

    Jul
    22

    7/22/14

    BBG

    Snatch: 5X2@80%

    Strength

    Back Squat: 5X3@75%

    Conditioning

    For time:

    Row 500m
    12 Push Jerks 175/115#
    12 Muscle-Ups
    9 Push Jerks 175/115#
    9 Muscle-Ups
    6 Push Jerks 175/115#
    6 Muscle-Ups
    Row 500m

    Jul
    21

    7/21/14

    BBG

    1) Clean & Jerk: 5X1@80% – rest as needed

    2) Jerk from blocks: 5X1@80% (of max from blocks) – rest as needed

    Strength

    1a) Behind the neck Push Press (Clean grip): 3X5@80% – rest 90 sec.

    1b) 3X5 Strict Pull-ups + ME C2B Pull-ups – rest 90 sec.

    Conditioning

    5 rounds for time of:

    7 Hang Cleans (full) 155/105#
    14 HSPU (Kipping is allowed)
    200m Run

    Jul
    11

    7/12/14

    BBG

    1) 15 minutes to establish a 1RM Snatch.

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

    Strength

    15 minutes to establish a 3RM Front Squat.

    Conditioning

    3 rounds for time of:

    Run 400m
    9 Bar Muscle-Ups
    15 DB Thrusters 60/40#

    Jul
    11

    7/11/14

    BBG

    Snatch from blocks (above knee): 2rm – 2×2@90%

    Strength

    1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
    1b) Pendlay Row: 5X5 – heaviest possible, rest 90 sec.

    Conditioning

    3 rounds for time of:

    14 Deficit HSPU 6/4″
    7 Power Clean & Push Jerks 185/125#