• 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...]

    Mar
    06

    3/6/15

    1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position).

     

    2) Alternating Every :30 for 6:00 (6 total rounds):

     

    Rounds 1&2-

    2 OHS 115/75#

    3 Strict Pullups

     

    Round 3&4-

    3 OHS 115/75#

    3 Pullups (kipping or butterfly)

     

    Round 5&6-

    4 OHS 115/75#

    3 C2B Pullups (kipping or butterfly)

     

    3) 15.2

     

    Every 3 minutes for as long as possible complete:

     

    From 0:00-3:00

    2 rounds of:

    10 overhead squats (95 / 65 lb.)

    10 chest-to-bar pull-ups

     

    From 3:00-6:00

    2 rounds of:

    12 overhead squats (95 / 65 lb.)

    12 chest-to-bar pull-ups

     

    From 6:00-9:00

    2 rounds of:

    14 overhead squats (95 / 65 lb.)

    14 chest-to-bar pull-ups

     

    Etc., following same pattern until you fail to complete both rounds

     

     

     

    Mar
    04

    3/4/15

    Competitor:

     

    1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

     

    2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

     

    3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

     

    Strength/Skill

     

    1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

     

    1b) 4X10-15 C2B Pullups – complete in unbroken sets if possible, if you have more than 15 reps UB do not do more – rest 90 sec.

     

    Conditioning

     

    12:00 AMRAP of:

     

    20 Power Clean & Push Jerks 135/95#

    20 Box Jump-Overs 24/20″

    15 Power Clean & Push Jerks 155/105#

    20 Box Jump-Overs 24/20″

    10 Power Clean & Push Jerks 185/125#

    20 Box Jump-Overs 24/20″

    5 Power Clean & Push Jerks 225/155#

    20 Box Jump-Overs 24/20″

     

    *If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00

     

    Streamline:

     

    5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

     

    4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

     

    Conditioning:

     

    12:00 AMRAP of:

     

    20 Power Clean & Push Jerks 95/65#

    20 Box Jump-Overs 24/20″

    15 Power Clean & Push Jerks 110/75#

    20 Box Jump-Overs 24/20″

    10 Power Clean & Push Jerks 135/95#

    20 Box Jump-Overs 24/20″

    5 Power Clean & Push Jerks 155/105#

    20 Box Jump-Overs 24/20″

     

    *If all reps are completed, repeat the final round (5 PC&PJ/20 BJO) for the remainder of the 12:00.

    Mar
    03

    3/3/15

    Competitor:

     

    Alternating EMOM for 14:00-

     

    Three Position Clean (floor, hang, power position) + Jerk

     

    *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

     

    15 Jumping Air Squats

     

    Strength/Skill

     

    1a) 4X1:00 ME HS Walk – rest 90 sec.

     

    1b) 4X3 BTN Push Press + 2 Snatch Balances – heaviest possible, rest 90 sec.

     

    Conditioning

     

    1) 5 rounds of:

     

    :30 ME Thrusters 105/70#

    :30 Rest

    :30 ME Double-Unders

    :30 Rest

     

    *Rest as needed between 1 and 2.

     

    2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

     

    5 rounds of:

     

    50 6″ Target Burpees

    20 KB Swings 24/16kg

    7/5 Muscle-Ups

     

    Streamline:

     

    BBG:

     

    Alternating EMOM for 10:00-

     

    Three Position Clean (floor, hang, power position) + Jerk

     

    *Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

     

    12 Jumping Air Squats

     

    Conditioning:

     

    5 rounds of:

     

    :30 ME Thrusters 95/65#

    :30 Rest

    :30 ME Double-Unders

     

    :30 Rest

     

    *Rest 1:00, then…*

     

    5:00 ME MU

    Mar
    02

    3/2/15

    Competitor:

     

    Alternating EMOM for 14:00-

     

    1 Three Position Snatch (floor, hang, power position)*

     

    *Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

     

    10 6″ Target Burpees

     

    Strength

     

    1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

     

    1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

     

    Conditioning

     

    1) 12:00 AMRAP of:

     

    50 Wall Balls 20/14#

    50 Calorie Row

     

    Rest 2:00 between 1 and 2.

     

    2) 2:00 ME Strict HSPU

     

    Streamline:

     

    Alternating EMOM for 10:00-

     

    1 Three Position Snatch (floor, hang, power position)*

     

    *Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

     

    10 Burpees to a Plate

     

    Conditioning:

     

    4 Rounds of:

     

    1:00 ME Wall Balls 20/14#

    1:00 ME Row for Cals

    1:00 ME HSPU

    1:00 Rest

    Feb
    25

    2/25/15

    Competitor:

     

    1) Every 1:30 for 6:00 (5 total sets)-

     

    3 UB T&G Snatches (full – from floor) – @ 70% of 3rm

     

    2) Every 2:00 for 8:00 (5 total sets)-

     

    3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm

     

    Conditioning

     

    4 rounds of:

     

    6 Power Snatches 135/95#

    12 TTB

    18 Wall Balls 20/14#

     

    Rest 1:1

     

    Streamline:

     

    Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

     

    Conditioning:

     

    3 rounds of:

     

    6 Power Snatches 115/75#

    12 TTB

    18 Wall Balls 20/14#

     

    Rest 1:00 between rounds

    Feb
    24

    2/24/15

    Competitor:

     

    Every 1:30 for 6:00 (5 total sets)-

     

    5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

     

    Strength/Skill

     

    *Sequence ends on 5th set of BS.

     

    1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

     

    1b) 4X10 Strict HSPU – rest exactly 90 seconds

     

    Conditioning

     

    At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

     

    5 rounds of:

     

    Row 50 Calories

    15 OHS 95/65#

    7/5 Muscle-Ups

     

    Streamline:

     

    Every 1:30 for 6:00 (5 total sets)-

     

    5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

     

    Conditioning:

     

    At a conversational pace or 150BPM –

     

    5 rounds of:

     

    30 Double Unders

    10 OHS 95/65#

    5/3 Muscle-Ups

    Feb
    23

    2/23/15

    Competitor:

     

    EMOM for 5:00-

     

    5 T&G Power Snatches @ 75% of 5rm

     

    Strength/Skill

     

    1a) 4X3 @ 75% (of max for the complex) Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – rest EXACTLY 60 seconds

     

    1b) 4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds

     

    Conditioning

     

    5 rounds for total working time of:

     

    15 Bar-Facing Burpees

    10 Thrusters 105/70#

     

    Rest 1:1

     

    Streamline:

     

    EMOM for 5:00-

     

    5 T&G Power Snatches @ 75% of 5rm

     

    5 rounds for total working time of:

     

    15 Bar-Facing Burpees

    10 Thrusters 105/70#

     

    Rest 1:1