WARM UP – MOBILITY
3-4 mins quick band dislocates, upright rows/pulls & external rotations
PVC shoulder/thoracic mobility inc. Sotts press

Tech WOD A w/PVC or BB

WOD A
SNATCH
E2MOM x 9 sets (18 mins)
Set 1-3-: 3 High hang snatches (vertical or slight lean)
Sets 4-6: 2 Hang snatches (just below knees)
Sets 7-9: 1 Snatch

-Start light approx. 50% and make small increases as technique allows, build to a heavy single for the day, only try to max if weights are feeling light today

WOD B
OVERHEAD SQUAT JACKIE
For time:
1km Row
50 Overhead squats 45/35lb
30 Pullups

—OR—

WACKIE JACKIE
For time:
1km Row
50 Overhead Squats 95/65lb
30 Chest to bar pull-ups

-Use a weight that you can do 15-20+ UB reps
-Stagger second heat by 5 mins
-10 min cap

ACCESSORY
3 sets, easy pace
10 Powell raises /side
10 Cuban press
10 Crossover victory raises w/4 sec negative

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