Strength
1. Strict Press
2-2-2-2
2. Push-press
3-3-3-3

WOD
12 Minute AMRAP
10 Deadlifts (225,155)
20 Wallballs (20/14)
60 Double Unders

Level 2- (185,125), 30 Double Unders
Level 1- (135,95), 90 singles

 

OLY Class **6:00 PM Only**

Warm up
2 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press

3 sets
2- squatting quad muscle snatch
2-squatting quad power snatch
2-squatting quad squat snatch

Snatch doubles
1 power snatch + 1squat snatch
60%
70%
75%
Squat snatch singles
80% x2
90%x1

Strength
supersets
snatch deadlifts (heavy)/ snatch rip bent over row
5
4
3
2
1

15 min amrap
10 heavy back squat
10 single arm alternating kb squat snatches
10 kb double arm ohs

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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!