WARM UP – MOBILITY

Dynamic plate warm-up

Squat + Overhead mobility

Warm-up/Tech: 3 pos. clean and Jerk + Review Primer

WOD A

Every 2 min x 4 sets: Clean and Jerk primer – light technique work

3 halting clean pulls (pause at the knee for 2-3s)

3 low hang muscle cleans (from the knee cap)

3 tall cleans

3 tall jerks (pause for 2-3s in landing position)

WOD B

3 POSITION CLEAN + 1 JERK

Every 2 mins x 7 sets:

1 high hang clean, 1 hang clean, 1 clean, 1 jerk

Start at a light-moderate weight and build slowly to a heavy but quality set.

WOD C

CLEAN PULL X 3

Every 2 min x 5:

3 clean pulls @ 90-105% of 1RM Clean

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