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  • Home
  • Classes
    • Out of Town Visitors Check-In
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Code of Conduct
    • Staff
    • Pricing
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • 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
    • CFNOLA Gymnastics
    • Member Spotlight
    • CF NOLA Powerlifting
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Online Shirt Store
  • Events

130703

7/2/2013

 
Wednesday

4th of July Schedule:
10 am group class uptown, open gym 8 am to 10 am before the group class
10 am group class midcity, open gym 8 am to 10 am, and, again, will follow until 12:30 pm
all other classes cancelled

No AM open gym @ Uptown today through next Tuesday! (7/3-7/9)

Warm up:
2 rounds
15 KB swings
4 Turkish get ups/alternating

Mobility

Strength/Skill:
10-15 min Test Day
Work up to a moderately heavy weight with good form
5 sets of 2 Snatch Grip PP + 1 Overhead squat

WOD:
For time
20 CTB pull-ups
10 snatch 115/75lb
15 CTB
7 snatch
10 CTB
5 snatch

Scale regular pull-ups or ring rows
Int - 85/55#
Beg - 65/35#
Picture

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