Warm Up

3 Rounds

:20 on/:10 off

  1. Medball Ground to Overhead
  2. Medball Squat Cleans
  3. Russian Twists
  4. Plank W/ Forearms on Medball

 

 

 

Mobility

Calves

Forearms

 

Strength

EMOM14

0-4 Squat Snatch- 3 Positions -High, mid, floor @75-80%

4-5 Rest

5-8 Squat Snatch- 2 Positions Mid & floor @80-85%

9-10 Rest

11-14 1 Rep @85-90%- Floor

 

WOD

4 Rounds

20 Power Snatches (75,55)

20 Wallballs

 

Level 2- (65,45) 15 power snatches

Level 1- (55,35), 15 reps

 

Extra Work

4 Rounds

1 Min Max Effort Bike for Cals

1 Minute Rest

1 Min Max Effort Row for Cals

1 Min Rest

1 Min Max Effort Bike for Cals

 

Report highest and lowest Cal count for each movement

 

Olympic Lifting Class **4:00PM 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

Where Do You Want Us To Send Our

Current Membership Information?

(Sends Instantly Via Text!)

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!