Warm-up

Every 90 Seconds Complete:

  1. 15/12 Cal Row
  2. 50 Double Unders
  3. 12 Cal Bike or Burpees
  4. 100m Farmer’s Carry
  5. 15 Box Jumps

 

Mobility

Calves & Forearms

 

WOD 1

8 Minute AMRAP

15/12 Calorie Row

50 Double Unders

 

Rest 3 Minutes

 

WOD 2

8 Minute AMRAP

20/15 Calorie Bike or 12 Burpees

20 Sit-ups

 

Rest 3 Minutes

 

WOD 3

8 Minute AMRAP

15 Box Jumps

100m Farmers Carry (1.5,1)

 

-Farmers carry should be one that you can hustle with

Level 2- 25 dubs

Level 1- 100 singles

 

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

Warm up then

5 Days Out:  Snatch Complex – 3 rounds of 1 high pull, 1 hang snatch at 70% of 1RM Snatch.  Power Clean up to 80% of 1RM CJ.
Front Squat – 3×1 at 85% of 1RM Front Squat

Competitors follow this protocol

4 Days Out:  Snatch – Work up to Opener,  CJ –  Work up to last Warm Up attempt

3 Days Out:  Power Snatch:  4×1 at 80% of 1RM Snatch, Power Clean & Jerk:  3×1 at 75% of 1RM CJ.  Back Squat 3×2 at 80% of 1RM Back Squat

2 Days Out:  Snatch – Work up to last warm up attempt or at least 85% of 1RM,  CJ – Work to 80% then drop 10-15kg down for 2 singles

1 Day Out:  Warm Up:  Snatch – 3 singles at 60%  CJ – 3 singles at 55%, Front Squat – 3×1 at 75% of 1RM Front Squat

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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!