EMOM14
Odd- 3 Deadlifts @80% of Max
Even- 3 Seated Box Jumps

*Sit to a 12 inch box, add weight to jumps if able

WOD
3 Rounds
15 Power Snatches (95,65)
15 Box Jumps
15 Toes to Bar

Level 2 (75,55)
Level 1 (55,35)

OLY 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

Clean
1 deadlift +1 pull + 1 full clean+ 1 jerk
60%x 1
70%x 1
80%x 1
85%x 2

Strength
3-3-3-3–3 clean pulls at 110% of 1 RM
5 bent over rows on dashes
Followed by 10 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!