Sunday, 29 October, 2017

WARM UP – MOBILITY

Big Dynamic Stretch

C&J warmup with empty bar

WOD A

Alt. E90SECS x 3 sets of each:
1) 5 Muscle Cleans + 5 Push Press (complete all cleans first, build as needed)
2) 5 Tall Box Jumps

WOD B

Clean & Jerk
EMOM x 8:
1 Clean & Jerk (any style) @ approx. 75-80% of 1RM

WOD C

Back Squat x 10
E3MOM x 3 sets:
10 Back Squats – heavy but smooth, approx. 60%

WOD D

Segmented Snatch Grip Deadlift x 3
2 sec pause in all 3 positions:
1″ from floor, below knees, above knees
Build up to approx. 80-85% of your 1RM Snatch and perform 3 sets there, rest as needed between sets

ACCESSORY

Crossover Iron Scap

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