Warm-up

Partner Up!

1:00 Work/:30 sec to switch

P1- Row

P2- Burpees

Switch

P1- Row

P2- Plank Hold

Switch

 

AbMat Pizza

 

 

Partner  WOD

100/80 Calorie Row

100 Burpees

100 Kettlebell Swings (1.5,1)

100 Sit-ups

1 Mile Run

 

Partition Cals, reps, and distance between partners

 

Level 2- (1,0.75)

Level 1- (0.75, 0.5)

Scale to 60 reps for those who need to turn down the volume

 

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

Snatch
3 second count off the floor to knee +
1 snatch  + 1 low hang power snatch
65%x3
70%x2
75%x2
80%x2
85%x1
75%x1
70%x1
Strength
5×3 Back squat 75% 5 sec pause at bottom
2 high box jumps in between sets
Clean
1 clean pull+1 clean +1 jerk
65%
75%

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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!