DATE – Wednesday

 

Warm-up: Dowel Burgener warm-up + Review WOD A sequence

 

Mobility:  Partner dowel stretches – overhead + behind the back (extension)

 

WOD A)

In 15 min work up through 4-5 working sets of:

 

1 halting Snatch grip deadlift (2-3s pause above the knee)

1 hang snatch from launch position

1 snatch balance

1 overhead squat

 

 

Technique work on the KB snatch

 

WOD B) 3 rounds for total reps: (12 mins)

 

40s max KB snatch right arm (24/16kg)

20s rest

40s max KB snatch left arm (24/16kg)

20s rest

40s max push-ups (Sub parallette, bench or box push-ups)

20s rest

40s max box jumps (30/24)

20s rest

 

 

WOD C) 3 x Max effort – L-sit parallette hold (or tuck hold)

– Rest 60-90s between efforts –

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