• 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
    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

    Apr
    07

    4/7/14

    BBG

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

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

    Strength/Accessories

    1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.

    1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.

    1C) 4X20 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 60 sec.

    Conditioning

    4 rounds of:

    400m Run (all out)
    ME UB HSPU (Regionals standard)

    Rest 1:1

    Apr
    04

    4/4/14

    Strength

    Establish a 1RM Deadlift.

    *Have fun, but don’t take more than 3-4 heavy attempts.

    Conditioning

    Tests:

    1) 1 set ME UB Muscle-Ups.

    2) Run 400m AFAP.

    3) 2:00 ME Handstand walk for total distance (not UB).

    4) ME UB Wall Balls 20/14# (stop if you get to 150, note time).

    Apr
    03

    4/3/14

    12 Minute Amrap

    10 Wallballs
    Run 200m
    15 Box jumps
    50 Double unders

    Apr
    02

    4/2/14

    BBG

    1) 5X1 Jerk from blocks (or rack) – work to a true 1RM.

    2) 5X1 Hang Snatch – work to a true 1RM.

    3) 5X1 Hang Clean – work to a true 1RM.

    Conditioning

    Tests:

    1) 1 set – ME UB C2B Pull-ups.

    2) Row 2k for time.

    3) 1 set ME UB Double-Unders (redo if miss occurs before 20 reps).

    4) 1 set ME UB Power Snatches @ 155/105#.

    Rest as needed between tests.

    Apr
    01

    4/1/14

    BBG

    7X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.

    Strength

    Back Squat: 1X20 – try to establish a true 20RM

    Conditioning

    Run 1 Mile – for time