Tuesday, 5 December, 2017

WARM UP – MOBILITY

6-8 mins hips & hamstrings warmup

WOD A

Front Squat
Front Squat x 4
20 mins to complete 5-6 working sets of 4 Front Squats @ 80% of 1RM. Rest approx. 2-2:30 mins between sets

WOD B

Deadlift x 4
Deadlift E3MOM x 4 sets:
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
4 reps @ Approx. 82.5% (go by feel here based on previous set)

-Reset on every rep on the 2 sets of 4, not T&G – do not drop the bar every time however

ACCESSORY

***THIS IS THE OPTIONAL CONDITIONING AND ACCESSORY TODAY***
3 Rounds “for time”
10 Double Front Rack KB Lunges
15 Double KB Front Squats
20 Toes To Bar
-Rest 90 secs between rounds-

-Go as heavy as you can UB on lunges, step forward or back

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