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  • Get Started
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
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111116

11/15/2011

 
Wednesday

Warm up:
3 rounds
10 wallballs
100m Row
10-30 sec L-Hang or tuck  from rings or bar

Then: Burgener

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
2 jerks

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
OR
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!
Picture
Bradley
11/16/2011 01:08:54 am

If you want to be a baller like Justin and I, do Isabel two minutes after Grace. Boom!

Justin G
11/16/2011 02:48:20 am

That's just the way we do, Bradley!

I'm gonna miss all of you believing in me every WOD and screaming at me to never give up.

Keep it up Crossfit NOLA, this is an amazing place and I can't wait to comeback and visit.

brandon
11/16/2011 05:49:00 am

Good luck justin. You are an animal. Great work ethic. Don't kill us on friday with your wod.

Bradley
11/16/2011 05:51:29 am

Justin, if I get curls like you, could I possibly beat you in a wod?

Justin
11/16/2011 06:15:01 am

It's all in the perm.

Eric
11/17/2011 05:01:01 am

Justin -- you brought the RX fight to every class you attended. Keep it up in Dallas and come back and visit when you can! Good luck!!

Ben D
11/17/2011 11:41:04 am

Good luck Justin! Keep beasting it in D-town!

Stephen C.
11/18/2011 04:08:46 am

Justin, your positive attitude and encouragement ("PULL", "COME ON", "YOU CAN DO THIS!", etc.) are much appreciated. Thanks and good luck!


Comments are closed.

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