Strength
Deadlift
3-3-3-3-3

WOD 1
Death By Thrusters
1 Thruster (95,65) 1st minute
2 Thrusters 2nd minute
3 Thrusters 3rd minute
…..

Level 2- (75,50)
Level 1- (55,35)

WOD 2

7 Minute AMRAP
15 Toes to Bar
30 Sit-ups

 

OLY Class **6:00PM Only**

Remember if you arrive early start on the warm-up and
Get right into front rack stretch

Warm up
1 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

Open up shoulder stretches
Static suckfest

Snatch
1 hip snatch
Work up to heavy

Snatch wave EMOM
65%x1 65%x1 65%x1
70%x1 75%x1 75%x1
75%x1 80%x1 80%x1
80%x1 85%x1 90%x1

METCON
5RFT
snatch pulls (heavy)/ 10 back extensions
5 around 100% of 1RM snatch
10 KB OHS
15 jumping lunges

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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!