WARM UP – MOBILITY
2 rounds (8-10 mins max.)
10 Band Pull-aparts, 10 Upright Rows, 10 BTN Press, 10 Pec Flies
10 Russian Swings + 10 American Swings
10-15 Push-ups or Plyo/Clapping Push-ups
10 Box Jumps

-Experienced lifters start warming up clean & bench straight away, newer lifters go through tech with a coach

WOD A
POWER CLEAN
BENCH PRESS
7-8 mins to warmup with some higher rep sets, then:
Alt. E2MOM x 5 sets of each
1) Power Clean 3-2-1-1-1
2) Bench Press 3-2-1-1-1

-Start first working set @ approx. 80% and build to a heavy single or new 1RM in both lifts
-Get into groups of 2-4 to make set up and weight changes easier
-Newer lifters can follow the rep scheme 5-5-3-3-3 to establish a 3RM in both

WOD B
7 MINUTES IN HEAVEN
7 min AMRAP:
7 KB Swings 32/24kg
7 Ring Dips
7 Box Jumps 30/24″
7 Clapping Push-ups

ACCESSORY
3 super sets:
12-15 DB Pec Flies @ approx. 10% of today’s Bench max per hand
12-15 Single Arm Bent Over DB Rows per side
20-25 90/90 Banded Posterior Flies
-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