Warm Up

6 min AMRAP

50’ Bear Crawl

20 Hollow Rocks

50’ Burpee Broad Jump

10 V-Ups

 

Mobility

Chest

Shoulders

 

Strength

EMOM18

Snatch Work

Minute 1- 2 Pos- High Hang + mid Hang

Minute 2- 3 Snatch Pulls @95%

Minute 3- Rest*Coaches Tip* Work on driving through your entire foot and hitting your positions in the Snatch Pull

WOD

10 Minute AMRAP

10 Power Snatches (95,65)

10 Box Jumps (30,24)

Level 2- (75,55)(24/20)

Level 1- (55,35)(20/12) or step ups

*Coaches Tip* You should be able to complete the power snatches in 1 quick set the first few rounds.

 Extra Work

EMOM15

  1. Back Squat- 3 Reps @80%
  2. Max UB Muscle-ups
  3. Rest

Olympic Lifting Class **4:00PM Only**

Warm Up

10 Strict/10 Push/10 Power Jerk/10 Split Jerk

Thoracic Stretch: 2Rnds 10 Squat/10 Jump Squat/ 10 SottsPress

Snatch   *3 second pause off the floor + 1 snatch with pause at bottom of squat  + Full Snatch

65% x3 – 70% x2 – 75% x2 – 80% x1 – 85% x1

Strength  5 X 3 Back Squats at 90% then,

4 Super Set:  3 rows / 3 snatch grip RDL’s  Heavy

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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!