Sunday, 14 January, 2018

WARM UP – MOBILITY
3-4 min aerobic warm-up + dynamic stretch

Front squat / Clean / BTN Jerk warm-ups + drills

2 sets with light weights:
3 Clean pulls
3 Hang power clean (3s hold in landing position)
3 Front squats (3s hold in bottom position)
3 Cleans ((3s hold in landing position)
3 BTN split jerks

WOD A
2 X CLEAN + FRONT SQUAT
2 reps of: Squat clean + Front squat
(You may drop and reset between reps)
Every 2 min x 8 sets (65-85% of 1RM C&J building)

WOD B
BEHIND THE NECK JERK
15 mins to build to a heavy single
Then every 90s x 4 sets: 2 BTN Jerks at 80-85% of heavy single.

WOD C
3 supersets each of:
C1: 10 front rack lunges (heavy) + 10 jumping back squats (light)
– rest ~90-120s
C2: 10 double KB or DB bent over rows + 12-15 reverse flys
– rest ~90-120s

ACCESSORY
Crossover Symmetry “Iron Scap” or “Recovery”

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