Thursday, 21 December, 2017

WARM UP – MOBILITY
5 mins dynamic

2 Rounds at an easy pace – focus on movement quality and getting your lungs opened up!
6-8 DB Thrusters (build each round)
5 Beat Swings + 3-5 Pullups (Or jumping pullup “beat swings” + jumping pullups)
5 Burpees

Review WOD A instructions
Approx. 5 mins to warmup for Fran

WOD A
FRAN
21-15-9
Thrusters (95/65lbs)
Pull-ups
———————-
-Scale Pullup reps down, or perform Jumping Pullups today – Ring Rows only if you can’t do JP
-Thrusters should be 1-2 sets on 21’s
-You may go onto WOD B as soon as you are recovered from Fran. Ask a coach for a review of barbell movements if needed

WOD B
THE MEAN & JERK COMPLEX
Complete as an unbroken complex:
1 Power Clean
1 Jerk (any style)
1 Hang Clean
1 Jerk
1 Front Squat
1 Jerk
In the remaining time in class, build to a heavy weight in the complex and perform 3 sets there. Don’t go so heavy that technique is poor, or that you start failing reps

ACCESSORY
3-4 Super Sets:
12-15 Incline DB Bench Press (20″ box)
12-15 Bent Over Rear Delt Flies
10-12 Crossover 90/90’s
-Rest 2 mins-

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