Sunday Oly/Strength/WOD

 

Warmup/Mobility)

3-4 mins running drills

P-chain floss

Banded Shoulder Stretches

 

WOD A) (20 mins) 3-Pos Halting Snatch Deadlift: 5 sets of 3 reps @ 80-100% of max Snatch (2” from ground, above knees, hi-hang, then finish by squeezing glutes and bringing hips through to a fully standing position. Pause for 1 second at each position, lower down without pausing. NOT touch’n’go)

 

WOD B) (15 mins) Overhead Squat: build up to a moderate-heavy set of 5 reps. Goal is NOT to max out.

 

WOD C) 15 min AMRAP:

 

5 Chest to Bar Pullups (Must be able to complete unbroken sets of 5 reps to do Chest to Bars, otherwise do regular pullups)

10 Hand Release Pushups (Must be able to complete at least 10 unbroken regular pushups before doing HR)

15 KB Swings 24/16kg

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