Warm-Up

3 Min Max Cals

Bike or Row

 

Rest 1 minute

 

3 Min AMRAP

5 Strict Pull Ups or Ring Rows

10 Push Ups

15 Squats

 

 

Mobility

Thoracic Spine

 

Strength

Overhead Squat

5-5-5-5– Straight sets @ 75-80% of 1 RM

-Use this time to work on your OH squat position and to help warm you up for the workout.

 

Rest 10 Minutes

 

WOD (20 minute Cap)

10 Rounds

1 Squat Snatch @85%

5 Pull-ups

10 Push-ups

15 Squats

 

Level 2- 8 Rounds

Level 1- 7 Rounds 3-6-9, Power Snatch

ADV- 5 Strict Pull-ups/10 Ring Dips

 

 

Extra Work

3 rounds for time of:

25 deadlifts

Bike 1,000 meters

 

Men: 225 lb.

Women: 155 lb.

 

Olympic Lifting Class **4:00PM Only**

Warm up then

5 Days Out:  Snatch Complex – 3 rounds of 1 high pull, 1 hang snatch at 70% of 1RM Snatch.  Power Clean up to 80% of 1RM CJ.
Front Squat – 3×1 at 85% of 1RM Front Squat

Competitors follow this protocol

4 Days Out:  Snatch – Work up to Opener,  CJ –  Work up to last Warm Up attempt

3 Days Out:  Power Snatch:  4×1 at 80% of 1RM Snatch, Power Clean & Jerk:  3×1 at 75% of 1RM CJ.  Back Squat 3×2 at 80% of 1RM Back Squat

2 Days Out:  Snatch – Work up to last warm up attempt or at least 85% of 1RM,  CJ – Work to 80% then drop 10-15kg down for 2 singles

1 Day Out:  Warm Up:  Snatch – 3 singles at 60%  CJ – 3 singles at 55%, Front Squat – 3×1 at 75% of 1RM Front Squat

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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.
 

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!