• 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...]

    Oct
    25

    10/25/14

    1) 5X1 Snatch @ 80% – rest as needed

    2) 5X1 Clean & Jerk @ 80% – rest as needed

    Strength

    4X5@80% (of 5rm) Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) – rest as needed

    Conditioning

    “The ’96 Bulls”

    4 rounds for time of:

    Run 400m
    7 Hang Cleans (full) 225/155#

    Oct
    24

    10/24/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X5@80% (of 5rm) – rest as needed

    2) Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

    Strength/Skill

    Note: Sequence ends on 4th set of HSPU.

    1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

    1b) 3X10 Reverse Hypers – heavy, rest 2:00

    Conditioning

    “Fran”

    Compare to 140719.

    21-15-9 of:

    Thrusters 95/65#
    Pull-ups

    For time.

    Streamline:

    BBG:
    Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

    Conditioning:
    “Fran”

    21-15-9 of:

    Thrusters 95/65#
    Pull-ups

    For time.

    Oct
    21

    10/21/14

    Competition:

    BBG

    1) 5X1 @ 80% (of max for the complex) Two Position Clean (hang & power position) – rest as needed

    2) 5X2 @ 80% Jerk from blocks – rest as needed

    BB Cycling/Midline

    1a) 3X3 @ 75% Touch & Go Cleans (full) – rest 90 sec.

    1b) 3X8 Strict Ring Dips – rest 2:00

    Conditioning:

    2X800m Run with 20/14# Med. Ball – rest 2:00 after each
    then…
    2x800m Run (no med ball)

    Streamline:

    BBG:
    5X1 @ 80% (of max for the complex) Two Position Clean + Jerk (hang & power position) – rest as needed

    Conditioning:

    2X800m Run with 20/14# Med. Ball – rest 2:00 after each
    then…
    800m Run (no med ball)

    Oct
    17

    10/17/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X5 – work to a 5RM, rest as needed

    2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

    Strength/Skill

    Note: Sequence ends on 4th set of HSPU.

    1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

    1b) 3X10 Reverse Hypers – heavy, rest 2:00

    Conditioning

    For total working time and burpees:

    3 rounds of-

    12 C2B Pullups
    12 Thrusters @ 95/65#

    3:00 ME Burpee Box Jumps 24/20″

    3 rounds of-

    12 C2B Pullups
    12 Thrusters @ 95/65#

    Streamline:

    BBG:
    Power Clean & Push Jerk: 4X5 TNG – work to a 5RM

    Conditioning:
    3 rounds of:

    10 C2B Pullups
    10 Thrusters @ 95/65#

    2:00 ME Burpee Box Jumps 24/20″

    3 rounds of:

    10 C2B Pullups
    10 Thrusters @ 95/65#

    Oct
    16

    10/16/14

    10 Minute AMRAP:

    20 KB Snatch (10L,10R) (55/35)
    200′ Shuttle Run (50′ down, 50″ back)
    20 KBS (55/35)
    200′ Shuttle Run

    Oct
    15

    10/15/14

    Competition:

    BB Cycling

    1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    Strength/Skill

    1a) 4X5 Back Squats – work to a 5rm – rest 2:00

    1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

    Conditioning

    Courtesy of Daniel Tyminski…

    EMOM for 15 minutes:

    15/12 Calorie Row (ladies 12 calories)
    8 Snatches (full) 135/95#
    40 Double-Unders

    *Alternate each movement each minute.

    Streamline:

    BBG:

    4X5 Back Squats – work to a 5rm

    Conditioning:

    EMOM for 15 minutes:

    10 TTB
    8 Snatches (full) 135/95#
    40 Double-Unders

    Oct
    14

    10/14/14

    Competitor:

    BBG

    1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed

    2) 5X2 Jerk from blocks – heaviest possible, rest as needed

    BB Cycling/Midline

    1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    4 Rounds:

    Run 400
    8 Deadlifts (225/155)

    Streamline:
    BBG:
    5X1 Two Position Clean (hang & power position) + Jerk – heavy but NO MISSES

    Conditioning:
    4 Rounds:

    Run 400
    8 Deadlifts (225/155)