Warm-up

400m Run

Then 2 Rounds

:40 on/:20 off

-Shoulder Taps

-Jumping Lunges

-Hollow Hold

 

Accessory

2 Rounds

1:00 on/:30 off

  1.     Cuban Press
  2.     Bent Over Y’s, T’s, I’s & W’s
  3.     Back Extensions

WOD

1200m Run

40 Pull-ups

800m Run

50 Push-ups

600m Run

60 Sit-ups

400m

70 Lunges

Level 2- 30-40-50-60 Reps

Level 1- 800-600-400-200/

20-30-40-50

ADV – wear a vest

 

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

Warm-up
All with red band
10 strict press
10 push press
10 power jerk
10 split jerk
10 sotts press

Shoulder stretch
2 rnds
With empty bar
10 squat
10 jump squat

Clean
4 rounds
1 deadlift +1 pull + from knee then mid thigh then pockets
Work on positions with bar and red band on rig

1 pause 1 inch above ground 3 secs
1 pause above knee 3 secs then go time 1 clean + 1 Jerk
65%x3
70%x3
75%x2
80%x2

Strength
5 x 3 Front squat with double bounce at bottom
3rd rep down 1/4 squat com up to receive for clean
75%
On dashes
3 strict press + 2 jerk from ground
3 glute ham raise

 

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NEED TO CONTACT US?
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!