10-30 sec L-Hang or tuck from rings or bar
Strength: Power Clean or Power Snatch
Based on the WOD you choose, do the following:
3 to 5 sets: Work up to WOD weight
Clean: Focus on hitting the pockets
2 clean grip deadlifts
2 clean pulls
2 hang power cleans
Snatch: Focus on hitting the pockets
2 snatch grip deadlifts
2 snatch pulls
2 muscle snatch (When weight gets too heavy, skip this one)
2 power snatch
WOD: 15 min cutoff
Grace: 30 Clean and jerks for time 135/95lb
Isabel: 30 Snatch for time 135/95lb
This is Justin's last week at CrossFit NOLA, he is moving to Dallas. We wish him the best, be sure to wish him well if you catch a class with him! Keep up the great work Justin, we will miss you!
504-861-0610 (call or text)
We are the first, largest, and most experienced CrossFit affiliate in New Orleans!
Free Intro Class
Click here to sign up!
Next Fundamentals Classes
Interested in joining the gym?
New to CrossFit?
We have fundamentals classes starting 5 out of every 6 weeks!
Sign up here!
More info here
Space is limited! (if you wait until the last day, you might not get in) is
Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog