Power is back, kids!! Thanks for your patience over this crazy weekend.

If anyone wants to do or re-do 18.2 today, you absolutely can. Make sure you get your scores in by 8:00PM Eastern!

Warm Up

2 Rounds

:40 on/:20 Rest

  1. Assault Bike or Burpees
  2. Medball Cleans
  3. Medball V-Ups

*Perform 2 rounds at one station, then rotate

 

Mobility

Shoulders

Traps

 

Strength

Push-press

3-3-3-3-3

 

 

WOD (20 Minute cap)

3 Rounds

7 Clean and Jerks (155,105)

14 Toes to Bar

21 Wallballs

 

Level 3- 135,95

Level 2- (115,75)

Level 1- (95,45)

 

Ca$hout

30/20 Calories for time on the Assault Bike

 

Extra Work

10-8-6-4-2

Acending Back Squats

Muscle-ups

Work on the speed of the turnover and linking your reps on the rings with little rest between sets if you break them up. Squats should be climbing.

 

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 + 1snatch

1 deadlift +1 snatch
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

Strength
5 x5 OHS
On dashes
3 snatch balance
3 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!