CrossFit Kells

Strength

Front Squat

2-2-2-2-2

– Between sets complete 10 Weighted step-ups on each leg. Use a smaller box if your knee is higher than your hip

WOD

EMOM12

5 Thrusters (95,65)

5 Box Jumps

5 Toes to Bar

Level 2- 4-4-4, (75,50)

Level 1- 3-4-3, (55,35)

Ca$hout

Tabata sit-ups

-Plank hold during 10s Rest

Olympic Lifting *4pm*

Warm up

10 strict press

10 push press

10 power jerk

10 split jerk

stretch

2 rnds

10 squat

10 jump squat

10  sotts press

Snatch

Pause snatch

1 hip +1 thigh+1 shin+1 full snatch

@50 %

Then

1 pull+1 full snatch

60%x 1

70%x 1

80%x 1

85%x 1

90%x1

80%x1

Strength

3-3-3-3-3 OHS

Ascending weight

3 snatch grip deadlifts on dashes

Followed by 10 GHD leg lifts