Strength
Front Squat (full 2 second pause)
2-2-2-2-2

WOD
20 Burpees
20 Clean and Jerks (135,95)
20 Burpees
20 Clean and Jerks
20 Burpees

Level 2- 115,75
Level 1- 95,55

 

OLY Class **6:00PM Class Only**

Remember if you arrive early start on the warm-up and
Get right into front rack stretch
Warm up
1 rnds
10 strict press
10 push press
10 push jerk
10 split jerk
Front rack stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 sotts press
2 minute total squatting quad stretch with weight
3 sets light
2- squatting quad muscle clean
2-squatting quad power clean
2-squatting quad squat clean

Clean
Correct the pull
2 pull+ 1 clean + 1 jerk
65%
70%
75%
80% x2
90% x2

Strength
Front squat
Use 70% of 1 RM
3×3 with 3 sec pause at bottom
Set a reasonable clean 1RM goal in your head
then add 10lbs to it and rep out with front squats
10 min amrap
5 power cleans @ 70% of 1 RM
10 BJ 30/24
15 back extensions

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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.
 

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Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!