Warm-up

2-4-6-8

Burpee Lateral Jumps

Barbell Rollouts

 

 

Mobility

Scap Rolling

 

Strength

Push-press

2-2-2-2-2

 

WOD

1-2-3-4-5-6-7-8 @65% of

1 RM

Clean and Jerk

-8 Burpee Lateral jumps after each set.

Coaches Note:This should be a challenging weight that you will likely complete one at a time

 

 

Olympic Lifting Class **6:00PM 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 clean off blocks mid hang 1 jerk
65%
70%
75%
80%
75%
70%

Strength
4×8 front  squat
On dashes
5 weighted back extentions
5 bar raises
Snatch
1  pull+1  snatch off blocks
65%
75%
80%
85%

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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!