Warm-up

Partner Up!

P1 – 250/200m Row

P2 – Plank Hold

Switch

P1 – 250/200m Row

P2 – Squat Hold (Stay active!)

Switch

 

Strength

Squat Clean

5-5-3-3-1-1-1

(70-75-80-85-90-95-100)

 

WOD

750m Row

40 Hang Power Cleans (135,95)

500m Row

30 Front Squats

250m Row

20 Shoulder to Overhead

 

Level 3 (115,75)

Level 2 (95,55)

Level 1 (75,35)

ADV (50,35 DB)

 

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

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
1 deadlift +1 pull + 1 low hang snatch
60%x 3
70%x 2
80%x 2
85%x 2

Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes heavy
Followed by 10 Ghd weighted back extensions

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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!