DATE – Sunday – STRENGTH

 

Warm-up/Mobility

 

Snatch prep

 

WOD A) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70%

Rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat.

 

WOD B)

 

1) Snatch Balance 4×3

2) Snatch Pull 4×3

*Alternate, rest 45-60 secs

 

 

DATE – Sunday – WOD

 

Warm-up/Mobility

 

C&J prep

 

WOD A) 12 mins to build to a heavy Clean & Jerk – any style

 

WOD B) “2 Minute Defense”

 

1 Power Clean 135/95lb

3 Hang Cleans

2 Push Jerks

100m Sprint

*Complete 5 Cycles, rest 2 mins and repeat

 

WOD C)

 

Barbell Row 3×10 (Supinated)

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