Strength

Overhead Squat

10-8-6-4-2

(75-80-85-90-95%)

 

WOD

40-30-20-10

Calorie Row

Alternating DB Snatches (50,35)

Lunge with SA Lockout (split reps between arms)

 

Level 2- (40,25)

Level 1- (30,15), 25-20-15-10 reps

ADV- (70,50)

 

Coaches Note:

DB Snatch – Start the db back in your stance by your heels.  Think core to extremity movement, hips first, shrug then elbow high to keep it close to the body.

Also, work on switching hands on the way down.  Once you are able to figure it out and use the touch and go method it is much less taxing than starting from a dead stop each time.

 

Extra Work

4 rounds of

AMRAP 3

10/7 musucle ups*

Row Cals

 

Rest 2 minutes

 

*Scale the muscle ups to a # you can complete in under a minute.

 

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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!