WARM UP – MOBILITY

Dynamic hip, trunk, and shoulder circles + full body dynamic stretch

Dowel dislocates, Over head squats, Snatch technique drills

Empty barbell warm-up/technique review: Snatch and Clean & Jerk

WOD A

SNATCH

CLEAN & JERK

OLYMPIC TOTAL

Snatch – 1RM

Clean & Jerk – 1RM

20 min to establish a heavy single or 1RM Snatch

Remaining class time (15-20min) to establish a heavy single or 1RM Clean & Jerk

Combine your best Snatch and Clean & Jerk and record your Olympic total for today as well.

Ideally both of these lifts are a “squat” variety, but if your mobility / mechanics / technique does not allow a full squat snatch or clean, then a power variation is acceptable.

ACCESSORY

Crossover Symmetry Recovery or Iron Scap

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