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We have a lot going on at CrossFit 604. As such, we want to share as much of the fun as we can. We post galleries to showcase our athletes accomplishments. Enjoy!


Jan 25 2015

WARM UP

Row 250m
Dynamic hip + shoulder warm-up
250m Row
Banded Glute steps + Squats
Band pull aparts + presses

 

MOBILITY

Banded anterior hip opener
Banded squat hold
Banded overhead / lat stretch

 

WOD A

Clean & Jerk

25 min to establish a 1 rep max

 

WOD B

EMOM x 10 sets (5 set each alternating)
B1) 1 Halting snatch deadlift + 2 Snatch High pulls (90-105% of 1RM Snatch)
B2) 5 Snatch Grip behind the neck push press

 

WOD C

3 rounds not for time
Bulgarian split squat x 6/side (@3,1,1,1)
Static Dips x 8-12 (add weight as needed)
Weighted plank x 45-60s
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