Strength

Power Snatch

3-3-3-3-3

WOD

“Nancy on a Boat”

5 Rounds

500m Row

15 Overhead Squats (95,65)

Level 2- 75,50

Level 1- 55.35, 10 Reps

If you can arrive early please follow coach Erics front rack protocol

OLY **6:00PM Class Only**

http://crossfitkells.com/wp-content/uploads/2016/12/FrontRack.mov
Warm up
1 rnds
10 strict press
10 push press
10 push jerk
10 split jerk
Front rack stretch
2 rnds
10 squat
10 jump squat
10 sotts press
2 minute total squatting quad stretch with weight
3 sets light
2- squatting quad muscle clean
2-squatting quad power clean
2-squatting quad squat clean

Clean
2 pull+ 1 clean + 1 jerk
65%
70%
75%
80% x2

1 clean -1 jerk
90% x2

Strength
Jerk from rack
3-3-2-1
10 weighted back extensions between sets

10 min amrap
10 KB sotts press
10 double KB Russian swings
10 weighted hip thrusts

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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!