Sunday

 

Warmup/Mobility)

 

8-10 mins dynamic stretch & hip openers

Shoulder stretches: posterior, anterior, front rack

 

Band pull-aparts while explaining WOD

 

WOD A)

 

EMOM x 5: 2 high-hang snatches – vertical torso, pockets @ 55-65% keep weight moderate & fast

 

EMOM x 5: 1 hang snatch – pull to above knees, pause, snatch @ 65-75%

 

E90SECS: 1 snatch @ 80-95% – goal is ideally no misses today

*Skip 1 minute each movement transition

 

WOD B) E2MOM x 8 sets:

 

1 Clean + 2 Jerks – start at approx. 60% and add weight as needed

 

WOD C) 4 rounds:

 

3 clean-pulls @ 110%+ of 1RM

-rest approx. 60 secs-

8-10 seated dumbbell press

-rest 10 secs-

8-10 behind the neck triceps extensions with plate

-rest approx. 60 secs-

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