Strength

Clean and Jerk

On the Even Minutes only

0:00 3 Reps @ 80%

2:00 3 Reps @ 80%

4:00 3 Reps @80%

6:00 2 Reps @85%

8:00 2 Reps @85%

10:00 2 Reps @90%

12:00 1 Rep @ 95%

14:00 1 Rep @100%

16:00 1 Rep @102%

WOD

10 Minute Ascending AMRAP

1 Power Clean (155,105)

2 Wallballs

2 Power Cleans

4 Wallballs

3 Power Cleans

6 Wallballs

….

Level 3- 135,95)

Level 2- (115,75)

Level 1- (95.45)

ADV- (185,125); Wallballs start at 10 and go up by 1.  Add in a muscle up after every round.

 

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

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

Thoracic stretch
Open up shoulders
2 rnds
10 squat
10 jump squat
10 sotts press
10 split jerk hold at bottom 1 second
Hold weighted barbell on quads in squat accumulate 1 min
Clean
emom 10 min
2 clean pulls+ clean+ jerk @50%

1 squat clean +1 f squat +1 pause + f squat
70%
75%
80% x2
85% x1
Strength
Supersets x5
3 clean deadlifts (100%) hookgrip
6 weighted good mornings (heavy but good form)

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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!