WARM UP – MOBILITY
Quick dynamic running/joint warm-up then;
2 rounds:
15-20 banded good mornings
15-20s handstand hold / HS shrugs (against the wall)
6-8/leg Single leg Romanian deadlift (use KB in opposite hand to working leg)
5+5/arm Single arm dumbbell push press + Single arm dumbbell push jerk (moderate warm-up weight)
(Partner up, share equipment and start on any movement)

Tech: Power clean & Push jerk

WOD A
3 POWER CLEANS + 3 JERKS
3 ‘touch and go’ Power cleans + 3 Jerks
Every 2 min x 5 sets:
3 ‘touch and go’ power cleans + 3 jerks (push jerk or split jerk)
Start at ~65-70% of 1RM and build to a heavy, unbroken set

WOD B
DIANE
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups

Kipping HSPU allowed for Rx

— OR —

DIANE – STRICT
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Strict Handstand Push-ups

ACCESSORY
3 rounds: rest as needed
6-8 x GH Raises
8-10/arm x Half kneeling KB press
30-40 Banded march steps (blue band around your arches, pull knees above hips)

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