Warm Up

1:00 on, :30 Rest & Rotate

  1. Rowing
  2. Hip Extensions
  3. Step Ups
  4. Kettlebell Swings
  5. Good Mornings

 

 

 

Mobility

Hamstrings

 

Strength

EMOM14

Odd- 3 Deadlifts

Even- 3 Seated Box Jumps- add weight if able

 

WOD

1000m Row*

50 Box Jumps

1000m Row

50 Kettlebell Swings (2,1.5)

 

Level 2- (1.5,1)

Level 1- (1,0.75), 750m Row; 30 box jumps

*Can sub 800m Run for 1000m Row

 

Extra Work

Overhead Squat

2-2-2-2-2

Between sets complete 10 SA squat snatches. Ascend in weight as able. Work on efficiency of switching hands during the snatch.

 

Olympic Lifting Class **4:00 Only**

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

Practice keeping bar close to body with band
2 rnds
10 squat
10 jump squat
10 sotts press

Clean
3 position pause cleans
Work up to a challenging weight
1 power clean + 1 low hang clean + 1 high hang clean +1 jerk
65%
75%
80% x2
85% x2

Strength
5×2 clean deadlift @ 110%
In between sets superset 5 weighted back extensions
2 GHR and 2 high box jump

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!