Congrats to Coach Jimmy and his amazing athlete wife Christine!  Gianna Elizabeth joined the world fast and furious style on May 11th!

Warm Up

4 x  :20 on/:10 Off

Burpees

Rest 30 seconds

4 x  :20 on/:10 Off

Box Jumps w/ Step Down

Rest 30 seconds

4 x  :20 on/:10 Off

Burpee Box Jumps

Strength

  1. Strict Press

2-2-2-2

  1. Push-press

2-2-1-1

WOD

30 Box Jumps (24/20)

30 Burpees

30 Weighted Step-ups (1.5,1)

30 Burpee Box Jumps

 

Level 2- (1,0.75), 20 Reps

Level 1 – (0.75,0.5), 15 Reps

Extra Work

15-12-9

Muscle Ups

Single Arm Overhead Squats (50/35)Scaled: 12-9-6 or 9-6-3 Reps and scale dumbbell weight accordingly

ADV: 21-15-9 (80/55)

OLY *4pm 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

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

1 power snatch + 1 low hang power snatch+ 1 high hang squat snatch

65%x3
70%x3
75%x2
70%x2
65%x3

Strength
5x 1 back jerk + 1 OHS
On dashes
5 duck walks with bar
3x high BJ

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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!