DATE – Sunday Nov 16th

 

Warm-up:  Dynamic warm-up / roll-out  & stretch

 

Mobility: Pre-squat hip prep / front rack and overhead shoulder mob.

 

WOD A) Every 90s x 8 sets:

Front Squat:

Sets : Reps

1-2: 6 @ 60-70%

3-4: 4 @ 70-75%

5-6: 2 @ 80-85%

7-8: 1 @ 90-95%

 

(Goal is not to PR your FS today and ideally no missed lifts)

 

WOD B) Every 2min x 10 sets:

3 position snatch – Build to a heavy set

– Experienced lifters perform one from the floor, one from just above the knee, then one from the high hang.

– Less experienced lifters complete in reverse order, and/or high hang, mid thigh, knees (no lifts from the floor)

 

WOD C) 3 sets:

C1) 1.1.1. x 3-pause Snatch grip Deadlift (@110 – 115% of max snatch)

(Pause for 2s just a few inches off the floor/mid shin, just above the knee, and in your vertical dip/pockets position, stand, then smoothly control the bar down with

a 5s count. Rest 5-10s between 3 lifts.)

– Rest 1 min –

C2) Snatch grip behind the neck strict press x 6-8

– Rest 1 min –

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