WARM UP – MOBILITY

3-4 min Aerobic warm-up

Big dynamic joint warm-up up and stretch out

Warm-up/Tech: front squat, hang clean, press, jerk with empty barbell

Hang clean + jerk primer: 3 rounds, from empty barbell – light weighs

3 hang clean pulls

3 hang power cleans

3 pause front squat (hold bottom / receiving position for 2-3s)

3 tall cleans

3 pause split jerks (hold the dip and receiving position for 2-3s)

WOD A

1 CLEAN PULL + 1 HANG CLEAN + 1 CLEAN + 1 JERK

Every 2 min x 8 sets:

Clean pull, hang clean, clean, jerk

– start at ~60% and build to a heavy but smooth set

– you may drop and re-set after the hang clean

WOD B

FRONT SQUAT X 5

Every 3 min x 5 sets:

5 front squats @ 70-80%

– you may build slightly, but make them all good working sets instead of going for a 5RM.

WOD C

Complete 3-4 supersets:

8-10 Double KB Russian swings

8-10 Double KB thrusters (or DB’s as needed)

100ft sled push walk (heavy but unbroken)

– groups of 3-4, stagger so that you can move directly from the thrusters to the sled push without waiting.

– rest ~2-3 min between rounds

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