Warm-up

2 Rounds, :30 for Max Reps (no rest between movements)

-Burpee Medball to Overhead

-Russian Twists

-Medball Thrusters

-Hollow Rocks w/ Medball

 

 

Strength  (15 mins)

With a Partner

Power Clean and Jerk

Minutes 1-3- 12 Clean and Jerks @80% of Max

Minutes 3-6- 10 Power Clean and Jerks + 10/5lbs

Minutes  6-9 + 8 Power Clean and Jerks + 10/5lbs

Minutes  9-12 + 6 Power Clean and Jerks + 10/5lbs

Minutes 12-15 4 Power Clean and Jerks + 10/5lbs

 

– Work with your partner to complete the number of reps/interval. Try to work in with someone of similar ability on the same bar or use 2 bars if necessary.

 

WOD

12 Minute AMRAP

5 Shoulder to Overhead (135,95)

7 Toes to Bar

9  Wallballs

 

Level 2 – (115,75)

Level 1-  (95,55)

ADV- (175,120); 11ft Wallballs

 

Extra Work

40-30-20-10

GHD Sit-ups

Hip Extensions

100 ft Handstand Walk after each round

 

*scale the HSWalk as necessary and/or start on the 30’s

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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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We are excited to meet you!