Warm-up

2 Rounds

1:00 Work/:20 Rest & Rotate

  1. Row/Burpees
  2. Bear Crawls
  3. Box Step-ups

1st round row, 2nd round burpees

 

Accessory

3 Rounds

10 DB bent-over rows

10 Weighted Step-ups

10 Russain Twists with dumbbell

*You can switch up the weight for each exercise if needed.

 

WOD

Intervals

4 Rounds for Reps

1:00 Work:20s Rest & Rotate

-Single Arm DB Snatches (50,35)

-Row

-Ring Dips

-Box jump

-Burpees

 

Score=total Reps

 

Level 2- 35,25

Level 1 – KB Swings, Push-ups

ADV – 70/50; 30/27

 

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

Warm up
All in 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

Clean
1 pull + 1 full clean+ 1 squat+ 1 jerk
60%x 3
70%x 3
80%x 3
85%x 3

Strength
5-5-5-5-5
3 sec pause squats @75%
5 sumo deadlifts
5 weighted hip thrusts

Snatch
1 squat snatch+ 1 power snatch
65%-70%-75%-80%-85%

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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!