Author Archives: Keith Nelson

WOD:

4 rounds:

8-12 DB push presses

12 Ab wheel roll outs or 20 hollow rocks

 

then

 

With a partner:

25 minutes:

Row 30 cals or Bike 25

*Switch partners after each round.

 

 

 

Weightlifting:

*I made a change to yesterday’s workout about halfway through the day.  If you already did 4’s on snatch and clean and jerk on Monday, follow the alternate workout posted at the bottom.

Snatch

4×4@80%

 

Clean and jerk

4x(4+1)@80%

 

Clean pull

4×3@90%

 

Behind the neck push press

3×4

 

Alternate:

Power snatch + OH squat

3x (3+3)@70%

 

Power clean and jerk

3x (3+3)@70%

 

RDL

4×5

WOD:

DB Weighted step-up

4×8 each leg

 

Barbell RDL

4×8

 

*Use a weight that is challenging but allows for excellent position and movement for both of these exercises.  Perform a set of step-ups, immediately followed by a set of RDLs.

 

then

 

20-15-10-5

Barbell thruster 115/75

Pull-up

400 m run between rounds

 

Weightlifting:

Back squat

5×4@80%

 

Jerk from rack
3×4@80%

 

Snatch high pull
4×3@85%

 

Strict press
4×6

 

Good morning
4×6

 

Saturday:

Open gym 9-12 am

CrossFit Open WOD 17.4:  Heats start at 10 am. Drop ins welcome!

 

Sunday:

Open gym 11-1

 

Friday’s WOD:

Overhead squat (2 sec pause in bottom)

5×2 (Start light, and build to a challenging set)

 

then

 

5 RFT:

20 KB Swings 53/35

30 sit ups

40 double unders

 

Friday weightlifting:

Power snatch + OH squat

3x (3+3)@70%

 

Power clean and jerk

3x (3+1)@70%

 

WOD:

Front rack walking lunges

4×8 each leg

*12 Ab wheel roll outs after each set

 

then

 

6 rounds for completion:

15 Heavy KB Swings

Overhead carry 150 ft (down and back)

Sled push 150 ft (down and back)

*For overhead carries, use two KBs or DBs. For Sled pushes, use two plates or less. Move the sled as fast as possible.

 

Weightlifting:

Rest day

 

WOD:

4 rounds:

8-12 DB or KB push presses

Max reps strict pull-ups

*Use a weight that is challenging for the push presses. Hold a KB or DB in each hand. For pull-ups:  stop each set before hitting failure. Rest as needed between sets and exercises.

 

then

 

20-15-10-5

Deadlift 225/155

Over the bar burpees

 

Weightlifting:

Snatch

3×4@80%

 

Clean and jerk

3x (4+1)@80%

 

Clean pull

4×4@85%

 

Strict press

4×3

 

 

WOD:

Weighted step-up

4×8 each leg

 

RDL

4×8

 

*Use a weight that is challenging but allows for excellent position and movement for both of these exercises.  Perform a set of step-ups, immediately followed by a set of RDLs.

 

then

 

15 minute AMRAP:

5 Power cleans 185/125

10 Push-ups

20 Double unders

 

Weightlifting:

Back squat

4×5@80%

 

Jerk from rack

4×3@80%

 

Snatch high pull

4×3@90%

 

RDL

4×5@85% of clean

 

 

Saturday:

CrossFit Open WOD 17.3 @ 10 am

*We will run heats approximately every 15 minutes.  If you would like to be in one of the first heats, get in early to reserve a spot!  Drop-ins are welcome!

 

Sunday:

Open gym 11:00 – 1:00

 

Friday’s WOD:

20 minutes:

Handstand push up skill work or work on improving overhead position

 

5 RFT:

10 Single arm DB push presses each arm 50/30

20 Ab mat sit ups

30 KB swings 53/35

Run 400 m

 

Friday weightlifting:

Power snatch + OH squat

3x (3+3)@70%

 

Power clean and jerk

3x (3+3)@70%

 

Good morning

4×6