Warm-up

In 5 Minutes:

Row 750m

In remaining time, AMRAP jump rope

 

 

 

Accessory/Skill

EMOM10

Odd60 Double Unders or Max Attempts

Even- 10 Bandy pull-aparts or pronated Ring rows- Switch it up between the 2

 

-Use this time to work on your Double Unders!

ADV- Triple Unders

 

WOD (25 min cap)

1000m Row

21 Power Snatches (95,65)

1000m Row

15 Power Snatches (115,75)

1000m Row

9 Power Snatches (135,95)

 

Level 2- 75-95-115, 45-65-75

Level 1- 55-75-95, 35-45-65

*Coaches Note: If the weight is manageable, shoot for unbroken, make fast weight changes and push the runs.

 

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
1 deadlift +1 pull + 1 clean + 1 Jerk
Work on positions with bar

1 pause 1 inch above ground 3 secs
1 pause above knee 3 secs then go time 1 clean + 1 Jerk
Focus on fast elbows
65%x3
70%x3
75%x2
80%x2

Strength
5 x 3 Front squat with double bounce at bottom
75%
On dashes
3 strict press + 2 jerk from ground
3 glute ham raise

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

Getting Started Is Easy!

Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!