Author Archives: Keith Nelson


 

WOD:

Bench press

5×4; Build to a heavy set of 4

 

Double KB or DB RDL

*Do a set of 8 after each set of bench press

 

then

 

5 RFT

10 Front squats 155/105 (Clean from the floor)

10 Box jumps 24/20

 

Weightlifting:

Plyometric drills

10 minutes

 

Hang snatch from knee

5×2@90% of heavy double from last week

 

Clean + front squat + jerk

-Build to a heavy set

 

Snatch deadlift

4×3@105%

 

 

 

 

Crystal, working on her power jerk in last week’s weightlifting class.

WOD:

Back squat

4×4 Building to a heavy set of 4

 

Weighted pull up

4×4 (work in between sets of squats)

 

then

 

20 minute AMRAP:

15 Burpees

30 DB Snatches 50/30 (15 each arm. Switch as needed)

Run 200 m (corner of Market and 10th and back)

 

Weightlifting:

Power clean and jerk

4x (2+1)@75%

 

Back squat

5×3@90% of 3 RM

 

Snatch push press + OH squat

4x (3+1) Building to a heavy set

 

Snatch grip RDL

4×5@85% of snatch

 

 

 

Lindsay, working on her jerk technique in Thursday’s weightlifting class.

Saturday:

Open gym 9-12

WOD @ 10 am

Weightlifting @ 10 am

 

Sunday:

Open gym 10-12

 

Friday’s WOD:

OTM 12 minutes:

2 deadlifts @ 75% of 6 RM from last week

*Keep the weight light, but work on setting up with as much tension as possible and moving the bar quickly.

 

then

20 minute AMRAP:

5 handstand push ups (scale with strict press)

10 ab wheel roll outs (scale with hollow rocks)

15 kb swings

 

Dan with a PR clean at 225 lbs!

Open gym

6-10 am

2-8 pm

Weightlifting @ 5:30 pm

Strongman @ 7:00 pm

 

Weightlifting:

Snatch high pull + Power Snatch + OHS

-Build to a heavy set

 

Hang Clean from mid thigh

5×2@80-85%

 

Jerk from rack (2 sec pause on first dip)

5×2@80-85%

 

Clean pull

4×3@95% (5 sec descent)

 

 

 

 

 

 

 

Congrats to Chelsey for graduating from Coast Guard basic training! We are all very proud of you!

WOD:

20 minutes:

-Build to a heavy clean

*If you are new to learning the clean, keep the weight light and practice the movement.

 

then

 

With a buddy:

25 minutes:

Row/Bike 25 cals

10 V-ups

*Complete a full round before switching.

 

Weightlifting:

Rest day or light accessory work as needed.


WOD:

Bench press

4×6@90% of 6 RM from last week

Double KB or DB RDL

4×6-8 reps (Work these in between bench sets.)

 

then

 

20 minute AMRAP:

10 toes to bar

OH Walking lunge 50 ft. (25/15 lb plate)

15 push ups

OH Walking lunge 50 ft. (25/15 lb plate)

 

Weightlifting:

Hang snatch from knee

-build to a heavy double

 

Clean and pause jerk

-5x (2+1)@85%

 

Snatch pull

4×3@105%

 

 

WOD:

Back squat

4×6@90% of 6 RM from last Monday

 

Weighted pull up

4×6 (Work in between sets of squats)

 

then

 

CrossFit Open Workout 14.1 (modified)

10 minute AMRAP

10 Power snatches 95/65

30 Double unders

 

 

Weightlifting:

Power clean and jerk

4x(2+1)@75%

 

Back squat

5×3@90% of 3 RM

 

Snatch push press + OH squat

4x(5+1) Building to a heavy set

 

RDL

4×5@85% of Clean