DATE – Friday October 17th

 

Warm-up: Dynamic lengths, pre-squat hip opener, dowel dislocates

 

Burgener warm-up + Review WOD A complex.

 

WOD A) Every 90s x 10 sets (15 mins)

Snatch high pull, Hang snatch, Overhead Squat

(Start at 50-60% of max Snatch and increase only as mechanics allow)

 

WOD B) Every 90s x 10 sets alternating (5 sets each – 15 min)

B1) Back squat x 3 (@ 3,2,X,1) (75-85% of 1RM)

B2) Seated tall box jump x 3 (treat as 3 singles w/5-7s rest)

(Jump to a high box but not a max effort, think 80-90%, no fear of misses. Only attempt the seated variation if you are proficient and comfortable with standard tall jumps. The movement should be one explosive drive from the bench to full extension, not a stand then jump)

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