Warm-up

1 minute work/ :20 rest

  1. Row
  2. Wallballs
  3. Strict Toes to Bar
  4. Box Jumps w/ Step Down

 

Strength

Thruster

10-8-6-4-2

-Between sets complete weighted lateral step-ups 10-8-6-4-2 each leg

 

*Coaches note* – all sets should be heavy and challenging for the thruster. Warm up well and then strap some serious weight on the bar for a heavy 10. Record your weight for your 10 and your 2 at the board.

 

WOD (20 mins)

Tabata Stations

20s Work:10s Rest

  1. Row
  2. Wallballs
  3. Toes to Bar
  4. Box Jumps

Rest 1 minute between stations.

*Your score is the sum of the lowest round for each exercise.

 

Olympic Lifting Class **6:00PM Only**

Warm up
All in split jerk stance
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Strength
6×3
5 second pause f. squats
@ 75% of 1 RM
3 clean deadlifts @ 100% on dashes
Followed by 5 sotts press

Clean
1 pull+ 1 clean + 1 jerk
70%x 3
75%x 3
85%x 3

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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!