WARM UP – MOBILITY

20 secs work / 20 secs rest x 3 sets of each:

Skipping / double unders

Ball slams

PVC thoracic / shoulder mobility

Snatch warmup

WOD A

SEGMENTED SNATCH DEADLIFT + 3-POSITION SNATCH

– Segmented DL: 2 sec pause just off floor, knees, high hang

– 3-pos: from high to low in each of the positions from DL

– No dropping bar between reps, complete as an UB complex

E2MOM x 5 sets:

1 set of the complex

– Start at approx. 50% of 1RM Snatch, keep weights light, focus on ingraining technique

WOD B

SNATCH PULL X 5

E2.5MOM x 5 super sets:

5 Snatch high-pulls

3 Tall box jumps

WOD C

1 & 1/4 FRONT SQUAT X 5

In the remaining time in class, build to a heavy set of 5 x 1 1/4 front squats

ACCESSORY

Crossover 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