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GALLERY

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 30 2015

WARM UP

Banded squat warmup
Banded behind the neck pull-downs & presses

2 Rounds

10 PVC Overhead Squats
5 Split Squats per leg, holding PVC overhead
5 Standing Vertical Jumps


 

WOD A

E2MOM x 7 working sets (16 mins + 5-6 mins warmup)

Back Squat

Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: Rest
Set 8: Begin A2

If you haven’t been on this squat cycle the last 2-3 weeks then take 5% off of working sets


 

WOD A2

Back Squat x Max reps @ 87% of 1RM

If you have been getting less than 3-4 reps on these AMRAP sets, consider scaling to 80-85% of 1RM

 

WOD B1

OHS – BJ Sprint
4 min AMRAP

6 Overhead Squats 135/95lb
12 Box Jumps 24/20”


***OHS weight: you should comfortably be able to snatch it and hit your squats unbroken, otherwise it’s too heavy for this WOD***

-30 secs Transition to WOD B2-


 

WOD B2

4 Minutes Max Calorie Row

 

 

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