• 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...]

    Nov
    11

    11/11/14

    Competitor:

    BBG

    1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

    2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

    BB Cycling

    1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Cleans (full) from floor @ 100% of max triple from #1
    Conditioning

    4 rounds for total working time of:

    5 Power Snatches 135/95#
    7 Target Burpees 12″ (target should be 12″ above highest single arm reach)
    9 Muscle-Ups
    7 Target Burpees
    5 Power Snatches 135/95#

    Rest 2:00 after each round.

    Streamline:

    BBG:

    5X1 Hang Clean + Jerk – work to a max single for the day

    Conditioning:

    3 rounds for total working time of:

    5 Power Snatches 95/65#
    7 Target Burpees 6″
    5 Muscle Ups (or 1×10 of each progression drill)
    7 Target Burpees 6″
    5 Power Snatches 135/95#

    Rest 2:00 after each round

    Nov
    08

    11/8/14

    BBG

    1) 5X1 Snatch – work to a max for the day, rest as needed

    2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

    Strength

    4X5 Front Squats @ 95% of Monday’s 5rm – rest as needed

    Conditioning

    Partner WOD

    Nov
    07

    11/7/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X3 – work to a 3RM, rest as needed

    2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

    Accessory/Skill

    1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.

    1b) 4XME UB C2B Pull-ups – rest 90 sec.

    Conditioning

    For time:

    10 DB Snatch (alternating) 75/50#
    10 Burpee Box Jump Overs 24/20″
    20 DB Snatch (alternating) 75/50#
    20 Burpee Box Jump Overs 24/20″
    20 DB Snatch (alternating) 75/50#
    20 Burpee Box Jump Overs 24/20″
    10 DB Snatch (alternating) 75/50#
    10 Burpee Box Jump Overs 24/20″

    Streamline
    :
    BBG:
    Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

    Conditioning:
    10 KB Snatch (alternating) 24/16k
    10 Burpee Box Jump Overs 24/20″
    20 KB Snatch (alternating) 24/16k
    20 Burpee Box Jump Overs 24/20″
    20 KB Snatch (alternating) 24/16k
    20 Burpee Box Jump Overs 24/20″
    10 KB Snatch (alternating) 24/16k
    10 Burpee Box Jump Overs 24/20″

    Nov
    04

    11/4/14

    Competitor:

    BBG

    1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

    2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

    BB Cycling

    1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Cleans (full) from floor @ 95% of max triple from #1

    Strength

    1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

    1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

    Conditioning

    5 rounds for total working time of:

    30 Row for Calories
    20 Pistols (alternating)
    10 Shoulder to Overhead 135/95#

    Rest 1:00

    Streamline:
    BBG:
    5X1 Hang Clean (just above the knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

    Conditioning:
    4 rounds for total working time of:

    400m Run
    30 Goblet Squats 24/16k
    15 Shoulder to Overhead

    Nov
    03

    11/3/14

    Competitor:

    BBG

    5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

    BB Cycling

    1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

    2) 1XME T&G Snatches (full) from floor @ 95% of max triple from #1

    Strength

    1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 2:00

    1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    For time:

    5 Rope Climbs 15′
    20 C2B Pull-ups
    40 Wall Balls 30/20#
    20 C2B Pull-ups
    40 Wall Balls 30/20#
    20 C2B Pull-ups
    5 Rope Climbs 15′

    Streamline:

    BBG:
    5X1 Hang Snatch (just above knee) — work to a max single for the day (no more than 5 attempts), rest as needed

    Conditioning:
    3 Rope Climbs 15′
    10 Pull-ups
    30 Thrusters 75/55#
    10 Pull-ups
    30 Thrusters 75/55#
    10 Pull-ups
    3 Rope Climbs 15′

    Oct
    31

    10/31/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X3 – work to a 3RM, rest as needed

    2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

    Accessory/Skill

    1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.

    1b) 4XME UB C2B Pull-ups – rest 90 sec.

    Conditioning

    Burpee Capacity Test-

    4 rounds of:

    2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

    *Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

    Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

    Streamline:

    BBG:
    Power Snatch: 4X3 – work to a 3RM, rest as needed

    Conditioning:

    Burpee Capacity Test-

    4 rounds of:

    2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

    Oct
    30

    10/30/14

    10 Minute AMRAP

    5 Burpees
    10 Sit-ups
    15 Box Jumps
    Run 200M