Skill
KB Snatch

WOD
4 rounds
1 Minute Stations: 20s Rest and Rotate
1. Assault Bike or Row
2. Alternating KB Snatches (1.5/1)
3. Double Unders
4. Goblet Lunges
5. Toes to Bar

Level 2- (1,0.75)
Level 1- (0.75,0.5)

 

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

Warm up
1 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press

Open up shoulder stretches
Static suckfest

Snatch
No foot snatch

Start with warmup weight working up to 60%
2 full snatches + 1 hang snatch
snatch
1 high hang + 1 mid hang + low hang
Work up to heavy record where you stop
Snatch
1 snatch
60%
70%
80%
METCON
5RFT
snatch Deadlift pulls (heavy) 5 around 100% of 1RM snatch
/ 10 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!