Good luck to all of the Tetris peeps who are starting their 8 week Summer Prep TODAY!! Go get it, kids…the beach awaits

 

Warm Up

EMOM 6

Odd- Run 100m

Even- PVC Warm Up

1. Pass Throughs

2. Sots Press

3. Overhead Squat

Mobility

Quad Mash

Strength

Back Squat

5-5-5-5 @ 80%

WOD

2 Rounds

600m Run

20 Overhead Squats (115,75)

Level 2- (95,55)

Level 1- (75,35), 400m run, 15 overhead squats

ADV – (135/95)

Extra Work

36 Pull-ups

100ft Sled Push

18 Chest-to-Bar

100ft Sled Push

9 Bar Muscle-ups

100ft Sled Push

Olympic Lifting Class **4:00 Only**

Warm-up
All with red band
10 strict press
10 push press
10 power jerk
10 split jerk
10 sotts press

Shoulder stretch
2 rnds
With empty bar
10 squat
10 jump squat

Clean
4 rounds
1 deadlift +1 pull + from knee then mid thigh then pockets
Work on positions with bar and red band on rig

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

Strength
5 x 3 Front squat with double bounce at bottom
3rd rep down 1/4 squat com up to receive for clean
75%
On dashes
3 strict press + 2 jerk from ground
3 glute ham raise

 

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NEED TO CONTACT US?
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!