Warm-up

6 min AMRAP

50’ Walking Lunges

10 Burpees

50’ Duck Walk

10 Push Ups

 

 

Mobility

Quads

 

Strength

EMOM14

OddBox Squat- 2 Reps

Even- 5 Reverse Barbell Lunges Each Side

 

 

WOD (20 minute Cap)

EMOM Until work is Complete

Odd- 15/12 Calorie Row

Even- Barbell Reps*

30 Shoulder to Overhead

20 Front rack Lunges

10 Power Snatches (115,75)

 

*The goal should be to finish around 12 minutes which would equate to 10 Reps on the even minutes

 

Level 2- 12,10 Calories, (95,55)

Level 1- 10,8 Calories, (75,35), 21 STOH- 15 FRL, 9 PSnatch

ADV (135/95)

 

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

Clean
3 position pause cleans
Work up to a challenging weight
1 power clean + 1 low hang clean + 1 high hang clean +1 jerk
65%
75%
80% x2
85% x2

Strength
5×2 clean deadlift @ 110%
In between sets superset 5 weighted back extensions
2 GHR and 2 high box jump

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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!