• 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
    16

    4/16/14

    BBG

    1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

    2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

    Strength/Skill

    1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

    1b) Push Press – 5×5@90% of Monday’s 5rm

    Conditioning

    5 rounds for time of:

    20 Pistols (alternating)
    10 DB Snatches (alternating) 70/50#
    5 Burpee Box Jumps 30/24″

    Apr
    15

    4/15/14

    BBG

    1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

    2) Snatch Balance: Work to a 3rm – 1X3@95%, 1X3@90%, rest as needed

    Strength

    1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed

    2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed

    Conditioning

    Here’s a fun one taken from the Regional Prep template. Will check, but I think the time to beat is sub-10.

    For time:

    15 Muscle-Ups
    15 Hang Clean to Thrusters 135/95#
    100′ Shuttle Run (50′ down/50′ back)
    20 Box Jumps 30/24″
    10 Hang Clean to Thrusters 135/95#
    100′ Shuttle Run (50′ down/50′ back)
    15 Box Jumps 30/24″
    5 Hang Clean to Thrusters 135/95#
    100′ Shuttle Run (50′ down/50′ back)
    10 Box Jumps 30/24″
    15 Muscle-Ups

    Apr
    14

    4/14/14

    BBG

    1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

    2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed

    Strength/Skill

    1A) 4XME Strict Pullups – rest 60 sec.
    1B) 4X5 Push Press – heaviest possible, rest 60 sec.

    Conditioning

    “Jackie”

    For time:

    Row 1K
    50 Thrusters 45#
    30 Pullups

    Apr
    11

    4/11/14

    BBG

    1) 8 minutes to establish a 3rm T&G Power Snatch.

    2) 8 minutes to establish a 3rm T&G Power Clean & Push Jerk.

    Strength

    1) Back Squat: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% – rest as needed.

    2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

    Conditioning

    This is one continuous effort.

    10 min Max Distance Sled Drag (forward facing – march style).

    *Load should be heavy, but movement should be continuous for all 10 minutes.

    -then-

    10 min AMRAP of:

    5 T&G Power Clean & Push Jerks @ 80% of max from #2
    25 HR Push-ups
    5 Muscle-Ups

    -then-

    10 min Max Distance Sled Drag (forward facing – march style).

    Apr
    10

    4/10/14

    4 Rounds for time:

    Run 200M

    15 KBS (55/35)

    20 HR Push-ups

    Apr
    09

    4/9/14

    BBG

    1) Snatch: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

    2) Jerk: 5 heavy singles from blocks. You may work to a max, but no more than one miss.

    3) Clean: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

    Strength/Accesories

    1A) 3X5 Jerk Balances – heaviest possible, rest 90 sec.

    1B) 3X5 Weighted Strict Pull-ups – heaviest possible, rest 90 sec.

    Conditioning

    3 rounds for time of:

    Row 500m
    50 Double-Unders
    25 V-Ups

    All out effort on the first round. Note each round time.

    Apr
    08

    4/8/14

    BBG

    1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day, rest as needed

    2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1 – rest as needed

    Strength

    1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

    2) Front Squat: 1X5@60%, 3X5@70% – rest as needed.

    Conditioning

    5 rounds of:

    :45 ME Bar Muscle-Ups
    :15 Rest
    :45 ME Burpee Box Jumps 24/20″
    :15 Rest
    :45 ME AD
    :15 Rest