Warm-up

5 Rounds

:20 on/:10 off

  1. Air Squat
  2. Handstand Hold

 

Level 1 – Plank Hold

 

Partner shoulder stretching

 

 

Skill

Handstand Push Ups

 

Partner Strength

Clean and Jerk

Minutes 0-4 (135,95)

Minute 4-6 Rest

Minutes 6-9 (155,105)

Minutes 9-11 Rest

Minutes 11-13 (185,120)

Minutes 13-14 Rest

Minutes 14-16 (205,135)

 

ADV – Plus 30/20lbs

Level 2 – Minus 40/30lbs

Level 1 -Minus 60/50lbs increase by 10/5lbs

 

Coaches Tip – Your final weight should be 85-90% of your max. Ideally these should be quick singles for most sets or 2’s and 3’s if you can really move the weight. You and partners goal should be to limit the amount of time the barbell is on the ground.

 

WOD

21-15-9 reps for time of:

Dumbbell Hang Squat Cleans (50,35)

Handstand push-ups

 

Barbell sub (115,75)

Can also sub with Kettlebells

 

ADV – strict & Kb’s (53, 35)

Level 2- 15-12-9 HSPUs or Double Push-ups (40,25)

Level 1- Regular Push-ups (30,15)

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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!