Strength

Overhead Squat

3-3-3-3-3

Partner WOD

15 Minute AMRAP

10 KB Lunges (5 each leg)

10 Kettlebell Swings (2,1.5)

20/25 Calorie Row

*One person works at a time. Score= Total Rounds

Level 2- (1,0.75), 15/20 Cals

Level 1- (0.75,0.5) 10/15 Cals

Adv – 9/12 Cals on the bike

Olympic Lifting Class *6pm 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
Banded hip stuff
Static suckfest

Snatch
Fix the second pull/hip contact

1 hip snatch
10 min
Work up to heavy
12 min EMOM
Hang Squat snatch doubles
60% 60% 60% 60%
70% 70% 70% 70%
80% 80% 80% 80%

2 sec pause OHS
3×3

Strength
supersets
snatch deadlifts (heavy)/ 10 back extensions
5-4-3-2-1

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!