WARM UP – MOBILITY
Big dynamic stretch
C&J warmup w/BB

WOD A
10 mins, 3-4 sets as a technique primer, keep weights light:
2 Segmented clean deadlifts (2 sec pause: 2″ from floor, knees, high hang)
2 Muscle cleans
2 Front squats
2 Push Press
2 Jerks

WOD B
PAUSE CLEAN & JERK X 2
Pause at knees for 3 secs each rep
B1) 15 mins to build to a heavy pause C&J double

B2) E2.5MOM x 5 sets:
2 Pause C&J’s @ 85-90% of B1

WOD C
PUSH PRESS X 5
E3MOM x 5 super sets:
5 Push press
8 Pendlay rows

ACCESSORY
3 sets:
8-10 Single arm DB press @ 41X1
8-10 Single arm DB ext. rotations off knee @3011
2-3 Crossover recovery exercises each set

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