WARM UP – MOBILITY

Dynamic joint warm-up / Hip, shoulder, and thoracic openers

Dowel dislocates, overhead squats, and snatch drills

Review snatch complex with an empty barbell and warm-up for WOD A

WOD A

SNATCH PULL, HANG SNATCH, OVERHEAD SQUAT

Every 2 min x 8 sets:

Sets 1-2: 3 Snatch pulls, 3 hang snatches, 3 overhead squats (50-60% – Light and crisp)

Sets 3-4: 2 Snatch pulls, 2 hang snatches, 2 overhead squats (65-75% – Challenging but smooth)

Sets 5-8: 1 Snatch pull, 1 hang snatch, 1 overhead squat (75-90% Build to a heavy set as needed)

WOD B

DUBS AND DUMBS

Complete AMRAP in 12 mins:

40 Doubleunders (30-45s max)

10 Dumbbell Snatch – right arm

10 Single arm overhead lunge steps – right arm

10 Dumbbell Snatch – left arm

10 Single arm overhead lunge steps – left arm

Rx: 50/35

ACCESSORY

3 rounds:

8-10/side x Trap 3 raise @3030

8-10/side x Powell raise @3030

60s Weighted plank hold

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

Ready To Go?

PRIVATE TRAINING

GUEST PRICING

MEMBERSHIP HAS ITS PRIVILEGES

MEMBERS RATES

CrossFit 604 members enjoy a reduced price for purchasing private training sessions. Pay as little as $65 per hour!

󡤫

OLYMPIC LIFTING

Get private coaching to improve your lifting technique

󡤫

GYMNASTICS

Get private coaching to improve your gymnastics skills

󡤫

STRENGTH

Get private coaching to improve your strength

󡤫

MORE

There's nothing we can't tackle to help you get better!

PRIVATE TRAINING

MEMBERS PRICING