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  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CF NOLA Powerlifting
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    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
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Week of 8.12.19

8/13/2019

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Tuesday 8/13
M/E Lower 
Main
1RM Back Squat
Acc. 1
Bulgarian Split Squats (1) KB Front Racked 4x10/side
Core
Banded Elbow Plank 4x 1min
Finisher
Single Leg GHD Back Ext. 4x10/leg

Thursday 8/15
M/E Upper 
Main1
RM Bench Press
Acc. 1
8RM Pin Press 1/2 ROM 
Core
BBOH Sit-ups 4x10
Finisher
Banded Pull Aparts Acc. 200

Saturday 8/17
D/E Lower 
Main
Back Squats 5x5 @ 60%
Acc. 1
Max Set: Start at 65% 1x Max Reps
Acc. 2
Anderson Front Squat 4x12 
Core
Face Up GHD Banded Twists 4x20
Finisher
Sorenson Hold Wtd. 4x :45

Homework:
Accum. 100 wide grip push ups

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    CFNOLA Powerlifting

    Powerlifting Coach:
    Kate Sotolongo
    kssoto3@gmail.com

    Tues. 6 pm Cortez St.
    Thurs. 6 pm Cortez St. 
    Saturday 9 am Cortez St.

    We utilize the CrossFit HQ endorsed, Conjugate Method for our programming. 

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