• 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
    25

    3/25/15

    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) 4XME C2B Pullups (do not rip) – rest 90 sec.

     

    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)-

     

    Row 5k

     

    Streamline:

     

    5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

     

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

     

    Conditioning:

     

    3 Rounds of:

     

    400m Run

     

    30 KBS (24/16kg)

     

    400m Run

     

    30 Horizontal Ring Pulls

    Mar
    24

    3/24/15

    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 TTB – rest 90 sec.

     

    1b) 4X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.

     

    Conditioning

     

    With a 12:00 cap:

     

    Row 50 Calories

    30 Thrusters 105/70#

    30 Bar Facing Burpees

    20 Thrusters 105/70#

    20 Bar Facing Burpees

    10 Thrusters 105/70#

    10 Bar Facing Burpees

    Max Calorie Row with the remainder of the 12:00 cap.

     

    Streamline:

     

    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.

     

    15 Jumping Air Squats

     

    Conditioning:

     

    With a 12:00 cap:

     

    Row 30 Calories

    20 Thrusters 105/70#

    20 Bar Facing Burpees

    15 Thrusters 105/70#

    15 Bar Facing Burpees

    10 Thrusters 105/70#

    10 Bar Facing Burpees

    Max Calorie Row with the remainder of the 12:00 cap.

    Mar
    23

    3/23/15

    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) – work to max triple, 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

     

    5 rounds of:

     

    1:00 ME Pistols (alternating)

    1:00 ME HS Walk

    1:00 ME Box Jump Overs 24/20″

    1:00 Rest

     

    Streamline:

     

    BBG:

     

    EMOM for 7:00 (7 total sets):

     

    3 Back Squats – begin at 70% of 1RM and increase load each minute, try to add to last week

     

    Conditioning:

     

    3 rounds for time of:

     

    Row 800m

    30 Burpees to a Plate

    Mar
    18

    3/18/15

    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) 4X24 (alternating) Pistols AFAP – rest 90 sec.

     

    Conditioning

     

    5 rounds of:

     

    1:00 ME Power Clean & Push Jerks @ 65%, 70%, 75%, 80%, 85% of 1rm PC & PJ (percentages represent progressively increasing load over 5 rounds)

    1:00 Rest

    1:00 ME Bar Muscle-Ups (protect your hands!)

    1:00 Rest

     

     

    Streamline:

     

    5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

     

    Conditioning:

     

    4 Rounds of:

     

    1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round of you feel you can)

     

    1:00 Rest

     

    1:00 Bar Muscle Ups (scale with c2b or pullups)

     

    1:00 Rest

    Mar
    17

    3/17/15

    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 – heavier than last week, rest 90 sec.

     

    Conditioning

     

    1) 4 rounds of:

     

    50 KB Swings 24/16kg

    25 Burpee Box-Jump-Overs 24/20″

     

    Rest 1:00 between each round

     

    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)-

     

    20:00 AMRAP of:

     

    40 Thrusters 45/35#

    Row 40 Calories

     

    Streamline:

     

    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:

     

    3 rounds of:

     

    40 KB Swings 24/16kg

    20 Burpee Box-Jump-Overs 24/20″

     

    Rest 1:00 between each round

    Mar
    16

    3/16/15

    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) – work to max triple, 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) 9:00 AMRAP of:

     

    15 Calorie Row

    15 Thrusters 135/95#

     

    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:

     

    12:00 AMRAP of:

     

    400m Run

     

    15 Thrusters 135/95#

     

    15 HSPU (strict if possible)

    Mar
    11

    3/11/15

    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) 4X24 (alternating) Pistols AFAP – rest 90 sec.

     

    Conditioning

     

    12:00 AMRAP of:

     

    20 Front Squats (no rack) 155/105#

    20 Box Jump-Overs 24/20″

    15 Front Squats (no rack) 185/125#

    20 Box Jump-Overs 24/20″

    10 Front Squats (no rack) 225/155#

    20 Box Jump-Overs 24/20″

    5 Front Squats (no rack) 275/185#

    20 Box Jump-Overs 24/20″

     

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

     

    Streamline:

     

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

     

    1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

     

    Conditioning:

     

    12:00 AMRAP of:

     

    20 Front Squats (no rack) 135/95#

    20 Box Jump-Overs 24/20″

    15 Front Squats (no rack) 155/105#

    20 Box Jump-Overs 24/20″

    10 Front Squats (no rack) 175/125#

    20 Box Jump-Overs 24/20″

    5 Front Squats (no rack) 205/145#

    20 Box Jump-Overs 24/20″