Strength

Deadlift

2-2-2-2-2

-Between reps complete 10 weighted lunges- 5 on each leg

Partner WOD

1000m Run

100 Power Cleans (155,105)

-One partner works at a time

Level 3- 135,95

Level 2- 115,75

Level 1- 95,45

ADV- 185,120

 

OLY Class  **6:00 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
3 position pause snatch
Work up to a moderate weight
Should be around 60-70% of 1RM

EMOM 10
1 pull +1 power snatch + 1 high hang squat snatch
70% of 1RM across

Strength
5 x5 ohs
Superset of 10 back extension between ohs

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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!