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Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied does not mean constantly random!

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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!

April 23 2014

Wednesday

 

Warmup/Mobility) 2 Rounds:

4-6 ATYT’s – light plates, slow and controlled

8-12 W’s – light plates, slow and controlled

10-15 Band Dislocates

8-10 Band Presses – behind/in front

30 secs Wrist Stretch each side

30 secs Front Rack w/PVC

 

WOD A) (16-18 mins) Wendler Shoulder Press:

% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Shoulder Press is 100lb then you will use 90lb to calculate your working %

 

Warmup sets:

1×8-10 @barbell

1×5 @ 40-45%

1×5 @ 45-50%

1×3 @ 50-55%

 

Working sets:

1×5 @ 65%

1×5 @ 75%

1xMax Effort 5+ @ 85%

*Rest 2-3 mins between working sets

**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown

 

 

WOD B) 5 Rounds for time:

400/350m Row (Guys/Girls)

20 Single Arm KB Push Press (10 unbroken per arm)

20/15/10 secs Handstand Hold (Adv/Int/Beg)

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