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  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
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    • Staff
    • Pricing
    • NOLA Barbell Club
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    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
  • Locations
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
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    • Olympic Weightlifting
  • Schedule / Class Sign In
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110526

5/25/2011

 

Thursday

Warm Up:

3 minutes Jump Rope

2 rounds:
10 kips, NO pullups, just work on keeping body rigid and feet together
10 pass thrus, pvc
10 Overhead Squats, pvc

Burgener:

As a class: (with light bar)

1 set of 3 muscle snatch, 3 overhead squats

2 sets of 3 Position snatch, 1 overhead squat

On your own:
2 sets: 3 muscle snatch, 3 overhead squats
Increasing to WOD weight:
3 sets 3 Position Snatch, 1 overhead squat

WOD: 21-15-9

Box Jump 24"/20"
Power Snatch 75/55lb
Chest to bar Pullups

Josh Everett 4:13, Kevin Montoya 6:13, Rebecca Voigt 8:47 (24"box, 75lb), Lindsey Valenzuela 9:44 (24"box, 75lb)


 


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