Warm-up

2 Rounds

– 7 Single Arm Presses Per Arm while balancing on opposite single leg

– 1 Minute Double Unders

– 7 Windmills per Arm

– 1 Minute L-Sit Hang

– 10 Jackkives with Kettlebell

 

Then:

5 Arm Bars Per Side

 

 

 

Strength

1.Strict Press

3-3-3-3

  1. Push-press

2-2-2-2

 

WOD

3 Rounds

30 Kettlebell Swings (2,1.5)

15 Toes to Bar

60 Double Unders

 

Level 2- (1.5,1), 30 DU

Level 1- (1,0.75), 100 Singles

 

Olympic Lifting Class **6:00PM Only**

Warm-up
All with red band
10 strict press
10 push press
10 power jerk
10 split jerk
10 sotts press

Shoulder stretch
2 rnds
With empty bar
10 squat
10 jump squat

Snatch
4 rounds
1 deadlift +1 pull + from knee then mid thigh then pockets
Work on positions with bar and red band on rig

1 pause 1 inch above ground 3 secs
1 pause above knee 3 secs then go time 1 Pull + 1 low hang snatch with pause + 1 OHS
65%x3
70%x3
75%x2
80%x2
70%x2

Strength
5x 1 snatch balance + 5 OHS
On dashes
30 sec weighted squat stretch
3x high BJ

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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!