DATE – Thursday

 

Warm-up/Mobility

 

Band Pull-aparts, dislocates, presses

 

WOD A) Push Jerk 3-3-3-3-3:

Start first working set at approx. 70% of 1RM Jerk and increase as required.

 

WOD B) With two kettlebells, perform 5 sets of the complex, resting 2 mins between sets – perform a set 20/10 GHD Situps during rest (Adv/Int – 10 V-Sits for beginner)

 

5 Clean to Overhead

5 Front Squats

4 Clean to Overhead

4 Front Squats

3 Clean to Overhead

3 Front Squats

10 Swings

ME Strict Supinated Chinups (Band assisted 4-6 reps)

 

*KB’s are not allowed to rest anywhere other than hang, rack or overhead position. Record heaviest weight used.

 

WOD C) Band pull-aparts:

10-15 pronated and supinated at shoulder level

10-15 pronated and supinated external rotation, elbows at 90 degrees

10-15 overhead presses from front and behind neck

 

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