Warm-up

Partner Up!

P1- Row 250/200m

P2- Plank Hold

Switch

P1- Row 250/200m

P2- Wall sit

Switch

 

 

Strength

EMOM10

2 Box Squats

 

Partner  WOD 1 

15 Minute AMRAP

250M Row

5 Shoulder to Overhead (135,95)

10 Wallballs

 

Level 3- 115,75

Level 2-  95,50

Level 1- (75,35)

ADV- 165,110; 30/20lb Wallball

 

One person works at a time- Earn your rest!

Score=Total Reps

 

Rest 2 Minutes

 

WOD 2

100 Sit-ups for time. One person works while the other rests.

 

ADV- No resting, partner holds a plank

 

Olympic Lifting Class **6:00PM 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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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!