• 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...]

    Jan
    20

    1/20/15

    Competitor:

     

    EMOM for 7:00-

     

    3 UB T&G Power Clean & Push Jerks*

     

    *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

     

    Strength/Skill

     

    *Sequence ends on 5th set of BS.

     

    4) Back Squat (based on 1rm squat) – 1×5@70%, 1×5@75%, 1×5@80%, 1×3@85%, 1×5@80% – rest exactly 90 seconds

     

    1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

     

    Conditioning

     

    1) For time:

     

    Row 30 Calories

    50 Thrusters 65/45#

    40 C2B Pull-ups

     

    *Do not strategize Thrusters. Do as many as possible UB, with the goal being all 50 UB.

     

    Rest as needed between 1&2.

     

    2) This is a repeat, with a change in length of pieces…

     

    7:00 AMRAP at a conversational pace of:

     

    3 Muscle-Ups

    12 Shoulder to Overhead 135/95#

    50′ Shuttle Run (5×10′ sections)

     

    With no break…

     

    3:30 AMRAP at absolute all out effort of:

     

    5 Muscle-Ups

    15 Shoulder to Overhead 135/95#

    50′ Shuttle Run (5×10′ sections)

     

    Streamline:

     

     

    EMOM for 7:00-

     

    3 UB T&G Power Clean & Push Jerks*

     

    Conditioning

     

    For time:

     

    Row 30 Calories

    50 Thrusters 65/45#

    40 C2B Pull-ups

    Jan
    17

    1/17/15

    Competitor:

     

    Session 1:

     

    1) Alternating EMOM for 14:00-

     

    3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

     

    10 Burpee Box Jumps 24/20″

     

    2) 11.5

     

    20:00 AMRAP of:

     

    5 Power cleans 145/105#

    10 Toes to bar

    15 Wall balls 20/14#

     

    Session 2:

     

    1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.

     

    1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec.

     

    2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)-

     

    30:00 AMRAP of:

     

    60′ HS Walk

    30 Row for Calories

    20 6″ Target Burpees

     

    Streamline:

     

    BBG:

     

    Alternating EMOM for 10:00-

     

    3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)

     

    10 Box Jumps 24/20″

     

    Conditioning:

     

    20:00 AMRAP of:

     

    5 Power cleans 135/95#

    10 Toes to bar

    15 Wall balls 20/14#

    Jan
    16

    1/16/15

    Competitor:

     

    1) Alternating EMOM for 14:00-

     

    5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

     

    30 UB Double-Unders

     

    2) Front Squat (Based on 1RM Clean) + Jerks:

    1X5+3@65%, 1X5+3@75%, 1X5+2@80%, 1X3+1@85%, 1X5+2@80% – rest 2:00 or more if Jerk misses occur

     

    3) 10:00 AMRAP of:

     

    21 OHS 115/75#

    9/7 Muscle-Ups (men 9/ladies 7)

     

    Rest 1:00 after 10:00 AMRAP, then…

     

    2:00 ME Deadlifts 275/185#

     

    Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.

     

    Streamline:

     

    BBG:

     

    Alternating EMOM for 10:00-

     

    5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

     

    20 UB Double-Unders

     

    Conditioning:

     

    10:00 AMRAP of:

     

    21 OHS 115/75#

    15 Deadlifts 225/155#

    9/7 Muscle-Ups (men 9/ladies 7)

     

    Jan
    15

    1/15/15

    3 rounds for total reps:

     

    :45 KBS (55/35)

    :15 rest

    :45 Box jumps (24/20)

    :15 rest

    :45 Ring rows

    :15 rest

    :45 HR Push ups

    :15 rest

    Jan
    13

    1/13/15

    Competitor:

     

    BBG

     

    EMOM for 7:00-

     

    3 UB T&G Power Clean & Push Jerks*

     

    *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

     

    Strength/Skill

     

    *Sequence ends on 5th set of BS.

     

    4) Back Squat (based on 1rm squat) – 1×5@65%, 1×5@75%, 2×5@80%, 1×5@75% – rest exactly 90 seconds

     

    1b) 4XME Strict + ME Kipping UB HSPU (do not come off wall, at first Strict failure switch to a Kip) – rest exactly 90 seconds

     

    Conditioning

     

    1) For time:

     

    Row 20 Calories

    60 Wall Balls 20/14#

    Row 20 Calories

     

    *Do not strategize the 60 Wall Balls. Do as many as possible UB, with the goal being 60 UB.

     

    Rest as needed between 1&2.

     

    2) 6:00 AMRAP at a conversational pace of:

     

    3 Muscle-Ups

    12 Shoulder to Overhead 135/95#

    50′ Shuttle Run (5×10′ sections)

     

    With no break…

     

    3:00 AMRAP at absolute all out effort of:

     

    5 Muscle-Ups

    15 Shoulder to Overhead 135/95#

    50′ Shuttle Run (5×10′ sections)

     

    Streamline:

     

    BBG:

     

    EMOM for 7:00-

     

    3 UB T&G Power Clean & Push Jerks*

     

    *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

     

    Conditioning:

     

    6:00 AMRAP of:

     

    3 Muscle-Ups

    12 Shoulder to Overhead 95/65#

    20 Lateral Hops

     

    Rest 1:00

     

    3:00 AMRAP of:

     

    5 Muscle-Ups

    15 Shoulder to Overhead 95/65#

    30 Lateral Hops

    Jan
    09

    1/9/15

    Competitor:

    1) Alternating EMOM for 14:00-

    5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

    30 UB Double-Unders

    2) Front Squat (Based on 1RM Clean) + Jerks:
    1X5+3@60%, 1X5+3@70%, 1X5+2@75%, 1X5+1@80%, 1X5+2@75% – rest 2:00 or more if Jerk misses occur

    3) 12:00 AMRAP of:

    3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
    9 C2B Pull-ups
    9 KB Swings 32/24kg
    3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
    15 C2B Pull-ups
    15 KB Swings 32/24kg
    3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 155/105#
    21 C2B Pull-ups
    21 KB Swings 32/24kg

    Notes: Completing the Snatch complex, in the order it’s written, is one rep. Complete it, in the order it’s written, three times to perform three reps. If you complete the work written above in less than 12:00, begin again from the top.

    Streamline:

    BBG:

    Alternating EMOM for 10:00-

    5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)

    20 UB Double-Unders

    Conditioning:

    12:00 AMRAP of:

    9 OHS 115/75#
    9 C2B Pull-ups
    9 KB Swings 24/16kg
    15 OHS 115/75#
    15 C2B Pull-ups
    15 KB Swings 24/16kg
    21 OHS 115/75#
    21 C2B Pull-ups
    21 KB Swings 24/16kg

    Jan
    08

    1/8/15

    10 Minute Amrap

    5 Burpees
    10 Split jumps
    15 Russian Twist