|
Thursday Warm Up: 6 min: 400m Run Then in remaining time: 20 MTN Climbers 10 Banded Good Mornings 5 No Push-up Burpees Strength/Skill: Build to 3 RM Strict Rress WOD: 1-2-3-4-5-6-7-8-9-10: Power Clean (135/95) CTB Pull-ups Burpees  Wednesday Warm Up: 6 min: Bear Crawl Length/HS Walk Attempts 3 Broad Jumps 5 Squats 30 sec in Bottom of Squat 3-5 Strict Pull-ups 100m Run Strength/Skill: Build to 5 RM Back Squat in 15-18 min WOD: 1 mile Run  Tuesday Warm Up: 6 min: 10 Jumping Jacks 10 Walking Lunge Steps Bear Crawl Length/HS Walk Attempt 10 1-Legged Side to Side Hops 10 Pass-thrus Strength/Skill: 12-15 min to build to 3 RM DL WOD: 4 Sets, 2 min Clock: 14 Power Cleans (95/65) + ME DU 90 sec Rest between Rounds  Monday Warm Up: 6 min: 10 Squats 5 Burpess 10 Mountain Climbers 5 Burpees 10 Inch Worms with PU 5 Broad Jumps Strength/Skill: Every 90 sec x 10 Sets: Power Snatch + Hang Power Snatch, slowly build to max over the 10 sets WOD: 15 min AMRAP: 20 Back Squats (135/95) 500m Row 20 STOH  Saturday Warm Up: With a partner: 2000m Row, splitting every 250m Then Dynamic Warm Up of Coaches' Choice WOD: Teams of 2: 10min AMRAP: 10 Push Press (118/75), 5 Burpees over Bar Rest 5 min 10 min AMRAP: 150m Row, 5 Russian KBS (32/24, or heavier)  Friday Warm Up: 6 min: 20 MTN Climbers 10 Light KBS 10 Air Squats 5 Leg Swings Each Way Strength/Skill: 12 min EMOM: Even: DB Strict Press x 12, atl. w/ hold at top Odd: DB Bent Over Row (no bench), alt. w/ hold at chest WOD: 14 min AMRAP: 10 DB Front Squats (35/25) 50 DU 10 Pull-ups  Thursday Warm Up: 6 min: 20 Jumping Jacks 10 Pass-thrus 10 Scap Pull-ups 10 Scap Push-ups Strength/Skill: Every 2 min x 6 sets: 8-8-6-6-4-4 Back Squats, add weight every set WOD: Power Snatch: 5-4-3-2-1 (135/95) Bar Facing Burpees: 10-8-6-4-2  Wednesday Warm Up: 6 min: 30 sec DU/Singles 6 Goblet Squats 8 Push-ups 10 V-ups Strength/Skill: 12 min EMOM: Even: 5 DL (heavy) Odd: 10 Box Jumps WOD: 24 min EMOM: Even: 100m Run + ME TTB Odd: Rest  Tuesday Warm Up: 6 min: 5 Burpees 10 Lunge Steps 10 Superman 100m Run Strength/Skill: Every 90 sec x 8 sets: 3 Power Cleans, build each set WOD: 5 Rounds for Max Reps: 1 min Row for cal 1 min DU 1 min Push Press (95/65)  |
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Free Intro Class
Click here to sign up! Next Fundamentals ClassesInterested in joining the gym?
New to CrossFit? We have fundamentals classes starting 5 out of every 6 weeks! Don't delay! Sign up here! More info here Space is limited! (if you wait until the last day, you might not get in) is 
  Sites We VisitHollywood LiveStock, Next delivery date JULY 31
Pre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Archives
March 2020
Categories
All
|
||||
RSS Feed