WARM UP – MOBILITY

Set up a barbell in a rack & grab a red band

Pre-squat hip and thoracic openers, wrist/forearm stretch

Core & glute warm-up (banded glute steps)

Tech/warm-up front squats

WOD A
FRONT SQUAT X 3
E3MOM x 4 Sets:

3 Front squats @ 70, 75, 80, 85% of 1RM

  • Percentages are a little bit heavier than two weeks ago (sets of 4). Round up odd number where possible. 4 rep/1RM measures added for reference.
    FRONT SQUAT X 4
    FRONT SQUAT

WOD B
SNATCH CITY
Complete for time:
2 rounds of:
10 Burpees over the bar
10 Snatches (95/65)
2 rounds of:
8 Burpees over the bar
8 Snatches (115/80)
2 rounds of:
6 Burpees over the bar
6 Snatches (135/95)
2 rounds of:
4 Burpees over the bar
4 Snatch (155/110)
2 rounds of:
2 Burpees over the bar

2 Snatches (185/125)

15 min time CAP: add uncompleted reps to 15:00
Snatch may be power or squat
Scale loading so that you have room to build from round to round as the reps decrease (or keep it all light!)

ACCESSORY
2-3 sets each: rest as needed
8-10/side Trap 3 raise (light plate or DB)
8-10/side Shoulder external rotations (seated elbow on knee)

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