• 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...]

    Oct
    09

    10/9/14

    3 Rounds

    10 Box Jumps
    15 KBS
    20 Sit-ups

    Oct
    07

    10/7/14

    Competitor:

    BBG

    1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed

    2) 5X2 Jerk from blocks – heaviest possible, rest as needed

    BB Cycling/Midline

    1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

    Conditioning

    Alternating EMOM for as long as possible (or until 20:00):

    Even-
    30 Double-Unders
    5 Power Snatches 135/95#

    Odd-
    7 Bar-Facing Burpees
    7 Shoulder to Overhead 135/95#

    Streamline:

    BBG:
    5X1 Two Position Clean (hang & power position) + Jerk – heavy but NO MISSES, rest as needed

    Conditioning:
    Alternating EMOM for as long as possible (or until 20:00):

    Even-
    20 Double-Unders
    5 Power Snatches 95/65#

    Odd-
    5 Bar-Facing Burpees
    5 Shoulder to Overhead 95/65#

    Oct
    06

    10/6/14

    Competitor:

    BBG

    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

    BB Cycling/Midline

    1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    1b) 4X60 second ME Strict TTB – rest 90 sec.

    Conditioning

    For time:

    Run 800m
    30 Strict HSPU
    30 Jumping Back Squats 45/35#
    Run 400m
    30 Jumping Back Squats 45/35#
    30 Strict HSPU
    Run 800m

    Streamline:

    BBG:
    5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee

    Conditioning:
    Run 400m
    15 Strict HSPU
    30 Jumping Back Squats 45/35#
    Run 400m
    30 Jumping Back Squats 45/35#
    15 Strict HSPU
    Run 400m

    Oct
    04

    10/4/14

    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 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) – heaviest possible, rest as needed

    Conditioning

    15-12-9-6-3
    Clean and Jerks (135,95)
    Bar Facing Burpees

    Oct
    03

    10/3/14

    Competitor:

    BB Cycling

    1) Power Snatch: 4X5 – work to a 5RM, rest as needed

    2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

    Strength/Skill

    *Sequence ends on 4th set of HSPU.

    1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00

    1b) 3X10 Reverse Hypers – heavy, rest 2:00

    Conditioning

    3 rounds for time of:

    50′ Single KB OH Walking Lunges (left) 32/24kg
    25 KB Swings 32/24kg
    50′ Single KB OH Walking Lunges (right) 32/24kg
    25 Lateral Jumps (over 12″ hurdle)

    Streamline:

    BBG:
    15 minutes to Power Snatch: 4X5 – work to a 5RM

    Conditioning:
    3 rounds for time of:

    20 Single KB OH Walking Lunges (left) 24/16kg
    25 KB Swings 24/16kg
    20 Single KB OH Walking Lunges (right) 24/16kg
    25 Lateral Jumps (over KB)

    Oct
    01

    10/2/14

    10-1 KB goblet squat (55/35)
    300′ Shuttle run (50′ down, 50′ back) after each round

    Oct
    01

    10/1/14

    Competitor:

    BB Cycling

    1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

    Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

    Strength/Skill

    1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00

    1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

    Conditioning

    For time:

    100 Double-Unders
    100 Wall Balls 20/14#
    100 Calorie Row
    100′ HS Walk

    Streamline:

    BBG:
    4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

    Conditioning:
    50 Double-Unders
    50 Wall Balls 20/14#
    400m Run
    40 HSPU