• 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
    29

    4/29/15

    Competitor:

     

    1) EMOM for 10:00-

     

    3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    Strength/Skill

     

    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

     

    1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

     

    Conditioning

     

    4 rounds for time of:

     

    10 Power Snatches 155/105#

    150′ Shuttle Run (50′ sections)

    30 Pistols (alternating)

    150′ Shuttle Run (50′ sections)

     

    Streamline:

     

    1a) 4X10 Front Squats – 80% of your 5RM Front Squat

     

    1b) 4X5 Strict Pullups – add weight if unbroken and easy

     

    Conditioning:

     

    3 rounds for time of:

     

    10 Power Snatches 135/95#

    150′ Shuttle Run (50′ sections)

    20 Pistols (alternating)

    150′ Shuttle Run (50′ sections)

    Apr
    27

    4/27/15

    Competitor:

     

    7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed

     

    Strength/Skill

     

    1a) 5X3 Pullups + 3 C2B Pullups + 3 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.

     

    1b) 4X10 Back Squats (timed sets) – work to a close to maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec.

     

    Conditioning

     

    Masters Event 4:

     

    21-15-9 reps for time of-

     

    Deadlifts 225/155#

    Box jumps 24/20″

    Handstand push-ups (Open Standard – Kipping is allowed)

     

     

    Streamline:

     

    7X3 Hang Snatch (above knee) – work to a max triple for the day, rest as needed between

     

    Conditioning:

     

    Masters Qualifier Event 4:

     

    21-15-9 reps for time of-

     

    Deadlifts 225/155#

    Box jumps 24/20″

    Handstand push-ups (Kipping is allowed)

    Apr
    24

    4/24/15

    Competitor:

     

    ) 15:00 to establish a 1RM Snatch.

     

    2) 15:00 to establish a 1RM Clean & Jerk.

     

    Conditioning

     

    For time:

     

    20 Muscle Ups

    30 Thrusters 135/95#

    40 Hang Power Cleans 135/95#

    Run 800 Meters

     

     

     

    Streamline:

     

    15:00 to establish a 1RM Clean & Jerk

     

    Conditioning:

     

    10 Muscle Ups

    20 Thrusters 115/75#

    30 Hang Power Cleans 115/75#

    Run 800 Meters

    Apr
    22

    4/22/15

    Competitor:

     

    1) EMOM for 10:00-

     

    3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    Strength/Skill

     

    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

     

    1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

     

    Conditioning

     

    5 rounds of:

     

    2:00 to complete-

     

    50′ HS Walk

    ME DU with the remainder of the 2:00

     

    1:00 Rest

     

     

     

    Streamline:

     

    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (75% of 5RM) perform them AFAP, rest 2:00

     

    1b) 4X5 Strict Pull-up – add weight as needed to keep it challenging, rest 1:00

     

    Conditioning:

     

    4 rounds of:

     

    2:00 to complete-

     

    50′ HS Walk (or 10 Strict HSPU)

    ME DU with the remainder of the 2:00

     

    1:00 Rest

    Apr
    20

    4/20/15

    Competitor:

     

     

    7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed

     

    Strength/Skill

     

    1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.

     

    1b) 4X10 Back Squats (timed sets) – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec.

     

    Conditioning

     

    *100 Bar Facing Burpees – For time.

     

    EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 185/125#

     

    Streamline:

     

    7×3 hang snatch from above knee

     

    Conditioning

     

    *100 Bar Facing Burpees – For time.

    Apr
    15

    4/15/15

    Competitor:

     

    1) EMOM for 10:00-

     

    3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

     

    Strength/Skill

     

    1a) 4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00

     

    1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

     

    Conditioning

     

    3 rounds of:

     

    1:00 ME Strict HSPU

     

    4:00 AMRAP of:

     

    7 Power Clean & Push Jerks @ 70% of max from #2

    14 Bar Facing Burpees

     

    1:00 Rest

     

    Streamline:

     

    4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00 between sets

     

    4X5 Strict Weighted Pull-up – heaviest possible  – rest 2:00

     

    Conditioning:

     

    3 rounds of:

     

    1:00 ME HSPU (Strict if possible)

     

    3:00 AMRAP of:

     

    7 Power Clean & Push Jerks 135/95#

    14 Bar Facing Burpees

    Apr
    14

    4/14/15

    Competitor:

     

    BBG

     

    1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed

     

    2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed

     

    Strength/Skill

     

    1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.

     

    1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

     

    Conditioning

     

    7 rounds of:

     

    200m Run (absolutely all out effort)

    1 Legless Rope Climb 15′

    7 Hang Power Snatches 135/95#

     

    Rest 1:1

     

    Streamline:

     

    5X3 Hang Clean + 1 Jerk (just above knee) – work to a max triple for the day, rest as needed

     

    Conditioning:

     

    5 rounds of:

     

    200m Run (left corner and back)

    1 Rope Climb 15′ (legless if possible)

    7 Hang Power Cleans 135/95#

     

    Rest 1:00