Strength

EMOM15

  1. Deadlift 5 Reps @80%
  2. Weighted Step-up 6 Reps
  3. Rest

WOD

EMOM18

  1. Row 15/12 Cal
  2. 15 Box Jumps
  3. 5 Power Snatches (135,95)

Level 3- 115,75, 12 box Jumps

Level 2- 95,65, 10 box jumps

Level 1- 75,45, 8 box jumps

 

OLY Class **6:00PM Only**

Warm up
1 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press

Open up shoulder stretches
Banded hip stuff
Static suckfest

Snatch
Lets think of the back angle
Doubles pull off of blocks/ 3 plates
60%
70%
80% x2

Strength
supersets
snatch deadlifts (heavy)/ 10 back extensions
5×5

? Mystery 1 rep max

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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!