WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up + Stretch

Review/Tech: 3 position clean and Jerk

WOD A
3 POSITION CLEAN + 3 JERKS
Perform 1 clean from the high hang, knees, then floor, then 3 jerks (any style)
You may drop and re-set before the full clean from the floor.
Every 3 x 6 sets:
3 position clean + 3 jerks (cleans should all be squat cleans, jerks can be power or split)
Start light to moderate and build only as needed to a moderate-heavy set.

WOD B
HALTING CLEAN DEADLIFT (THIGH) + 2 CLEAN PULLS
Perform 1 halting clean deadlift with a 2-3s pause at mid shin, knees, then stop in the power position at mid thigh. Return to the floor and complete 2 x Clean pulls
Every 3:30 min x 4 supersets:
1 Halting clean deadlift + 2 clean pulls
6-8/side Half kneeling dumbbell Arnold press
12-15 Bent over reverse flyes (plates or light dumbbells)

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