Warm-up

EMOM 6

  1. 200/150m Row
  2. 50 Double Unders
  3. 20 Pass Throughs

 

 

 

Strength

EMOM20

Odd- 2 Squat Snatches

Even- 20 Double Unders

 

Mins: 0,2,4- 75%

Mins: 6,8,10- 80%

Mins: 12,14- 85%

Mins: 16, 18- 90%

 

Know your numbers before the EMOM starts.

 

WOD

3 Rounds

500m Row

15 Overhead Squats (115,75)

 

Level 2- (95,65)

Level 1- (75,45)

ADV (155/105)

 

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

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

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

Snatch
1 power snatch+ 1 snatch balance + 1 OHS
3@60%
3@70%
2 @80%

Strength
Sotts press
5×2
Snatch grip Deadlifts + 1pull @90%
3-3-3-3-3
Weighted back extensions
Snatch balance+ OHS
5 sets

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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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.
 

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We are excited to meet you!