Warm-up

200/150 strapless row

200/150  for just the legs,

200/150 just the arms

200/150 everything

 

 

Strength

EMOM10

1 Bear Complex

https://youtu.be/f2Ikgkv0IFE

 

WOD

40/30 Calorie Row

20 Hang Squat Clean Thrusters(115,75)

40/30 Calorie Row

20 Hang Squat Cleans

40/30 Calorie Row

20 Hang Power Cleans

 

Level 2- 95,55

Level 1- 75,35

ADV – 135,95

 

Extra Work

20 min AMRAP

200m Run

10 Strict HSPUs*

 

ADV

1st 10 minutes – 2 plate deficit

2nd 10 minutes – 1 plate deficit

 

*Scale accordingly

 

Olympic Lifting Class **4:00PM Only**

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

Practice keeping bar close to body with band
2 rnds
10 squat
10 jump squat
10  sotts press

Clean
3 position pause cleans
Work up to a challenging weight
1 power clean + 1 low hang clean + 1 high hang clean +1 jerk
65%x2
75%x2
80% x2
75%x2
65%x2

Snatch
5 sets
3 position snatch focus on contact

In between sets superset 5 weighted back extensions
5 rows
stretch

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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!