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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Schedule
      • Classes Offered
      • Out of Town Visitors
    • Pricing
    • NOLA Barbell Club
    • Gym Rules
    • Nutrition
    • Testimonials
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 540 N. Cortez - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CFNOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores

Week 13

2/11/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. OHS with 10 second negative
      1. 5 x 3
    3. Snatch grip shoulder press
      1. 5 x 3
  2. Snatch Pull + Hang Snatch from Knee + OHS
    1. Light x 2 + 2 + 1 x 2
    2. Add weight x 2 + 1 + 1 x 4
  3. Snatch RDL
    1. 85 - 95% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 70% x 5
    2. 75% x 5
    3. 85% x 5 x 2
  2. Power Jerk
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB Farmer’s Carry x 3
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Thruster with 10 second negative
      1. 5 x 3
    3. Muscle Clean
      1. 5 x 3
  2. Hang Clean + FS
    1. Light x 2 + 2 x 2
    2. Add weight x 1+2 x 4
  3. Clean Pull
    1. 85 -95 % x 3 x 3
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups
Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
  2. Power Snatch from knee
    1. Light - Moderate 5 x 4
  3. Power Clean from knee
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank
      1. https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from mid Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from mid Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 70% x 3
    2. 75% x 3
    3. 85% x 3 x 2


0 Comments

Week 11

2/4/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. OHS with 10 second negative
      1. 5 x 3
    3. Snatch grip shoulder press
      1. 5 x 3
  2. Snatch DL + Snatch from Mid Shin
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch DL
    1. 100 - 110% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 80% x 5 x 4
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. Elbow plank (add weight if able) 30s x 4
    2. Superset with 15 heavy Russian Kettlebell swings

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Thruster with 10 second negative
      1. 5 x 3
    3. Muscle Clean
      1. 5 x 3
  2. Clean Pull + Clean from High Thigh
    1. Light x 2 + 2 x 2
    2. Add weight x 1+2 x 4
  3. Clean RDL
    1. 80 -90 % x 5 x 3
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups
Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
  2. Power Snatch from below knee
    1. Light - Moderate 5 x 4
  3. Power Clean from below knee
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s goblet squat
    2. Accumulate 90s hanging L-sit or hanging hollow hold

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from high Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from high Blocks
    1. Even Derek
  4. Light x 2+2 x 2
    1. Add Weight x 2 + 1 x 3
  5. Front Squat
    1. 80% x 3 x 4
0 Comments

Week 11

1/31/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. OHS with 10 second negative
      1. 5 x 3
    3. Snatch grip shoulder press
      1. 5 x 3
  2. Snatch DL + Snatch from Mid Shin
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch DL
    1. 100 - 110% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 80% x 5 x 4
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. Elbow plank (add weight if able) 30s x 4
    2. Superset with 15 heavy Russian Kettlebell swings

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Thruster with 10 second negative
      1. 5 x 3
    3. Muscle Clean
      1. 5 x 3
  2. Clean Pull + Clean from High Thigh
    1. Light x 2 + 2 x 2
    2. Add weight x 1+2 x 4
  3. Clean RDL
    1. 80 -90 % x 5 x 3
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups
Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
  2. Power Snatch from below knee
    1. Light - Moderate 5 x 4
  3. Power Clean from below knee
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s goblet squat
    2. Accumulate 90s hanging L-sit or hanging hollow hold

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from high Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from high Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 80% x 3 x 4
0 Comments

Week 10

1/21/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. OHS with 10 second negative
      1. 5 x 3
    3. Snatch grip shoulder press
      1. 5 x 3
  2. Hang Snatch from Knee + OHS
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch RDL
    1. 80 - 90% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 70% x 5
    2. 75% x 5
    3. 85% x 5 x 2
  2. Power Jerk
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB Farmer’s Carry x 3
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Thruster with 10 second negative
      1. 5 x 3
    3. Muscle Clean
      1. 5 x 3
  2. Hang Clean + FS
    1. Light x 2 + 2 x 2
    2. Add weight x 1+2 x 4
  3. Clean Pull
    1. 80 -90 % x 3 x 3
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups
Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
  2. Power Snatch from knee
    1. Light - Moderate 5 x 4
  3. Power Clean from knee
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank
      1. https://scontent-dft4-1.xx.fbcdn.net/v/t1.0-9/10264974_687301784665208_2513688604347909170_n.jpg?oh=a676c1c870320008233339547cb9bd11&oe=5AEADCA2

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from mid Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from mid Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 70% x 3
    2. 75% x 3
    3. 85% x 3 x 2

0 Comments

Week 9

1/14/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Snatch Stiff legged RDL
      1. 5 x 3
    3. Snatch from Hip + Snatch from Knee + Snatch from mid shin
      1. 2 + 2 + 2 x 4
  2. Snatch Pull + Snatch with Pause @ High Thigh
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Snatch Pull
    1. 80 - 90% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Pull Ups, Strict Pull Ups or Band Assisted Strict Pull Ups
      1. 5 x 3
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 65% x 5
    2. 75% x 5
    3. 80% x 5 x 2
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB Farmer’s Carry x 3
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Stiff legged RDL
      1. 5 x 3
    3. Clean from Hip + Clean from Knee + Clean from mid shin
      1. 2 + 2 + u2 x 4
  2. Clean Pull + Clean with Pause @ Mid Shin
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Clean DL
    1. 100 - 110% x 3 x 3
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 5 x 3
      2. ssw/15 GHD Sit ups or sit ups
Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch from Hip
    1. Light - Moderate 5 x 4
  3. Power Clean from Hip
    1. Light - Moderate 5 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank


Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from Low Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from Low Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 65% x 3
    2. 75% x 3
    3. 80% x 3 x 2
0 Comments

Week 8

1/7/2019

0 Comments

 
Day 1
  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch
    • 65-85% of 1RM Snatch x 1 x 6
  • Snatch RDL
    • 85 - 95% x 5 x 3
  • Auxiliary Work
    • DB Row 10 x 3
    • ssw/5 plate press e/a

Day 2
  • Snatch Grip Shoulder Press 4 x 2, Snatch Grip Push Press 3 x 2, Snatch Grip Jerk 2 x 3
    • Add weight across sets and exercises
  • Back Squat
    • work to new 1RM
  • Tall box jumps 3 x 4

Day 3
  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean from floor + Power Jerk
    • 65-85% of 1RM Clean x 1+1 x 6
  • Clean Pull
    • 90-100% (of clean max) x 3 x 4
  • Auxiliary work
    • DB Bench Press 10 x 3
    • ssw/10 DB lateral raise

Day 4
  • Push Press
    • 2 x 5
  • FS
    • Clean max x 1 x 3

Day 5
  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch
    • Up to Heavy Single
    • -15%x1x4
  • Clean and Jerk
    • Up to Heavy Single
    • -15%x1x3

0 Comments

Week 5

12/21/2018

0 Comments

 
Day 1
  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch from floor + OHS
    • 65-75%x2+3x5
  • Snatch RDL
    • 80 - 90% x 5 x 3
  • Auxiliary Work
    • DB Row 10 x 3
    • ssw/5 plate press e/a

Day 2
  • Snatch Grip Shoulder Press 4 x 2, Snatch Grip Push Press 3 x 2, Snatch Grip Jerk 2 x 3
    • Add weight across sets and exercises
  • Back Squat
    • 75% x 8 x 3
  • Tall box jumps 3 x 4

Day 3
  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean from floor + Push Press
    • 65-75%x2+2x5
  • Clean Pull
    • 80-90% (of clean max) x 3 x 4
  • Auxiliary work
    • DB Bench Press 10 x 3
    • ssw/10 DB lateral raise

Day 4
  • Jerk from Rack
    • 80%x3x2
    • 90%x2x2
    • 95%x1x3
  • Front Squat (work on keeping hands on the bar)
    • 75%x4x4

Day 5
  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch
    • 1 Snatch EMOM 10 mins
    • Start at 60% add wt every minute
    • goal is 90%+ for last 3 reps and no misses
  • Clean and Jerk
    • 1 CJ EMOM 8 mins
    • Start at 60% add wt every minute
    • goal is 85%+ for last 3 reps and no misses

0 Comments

Week 3

12/3/2018

0 Comments

 
Day 1
  • Mobilize Traps and Shoulders
  • General Warm Up
  • Power Snatch from Knee
    • 60-70%x5x5
  • Snatch DL
    • 85 - 95% x 5 x 3
  • Auxiliary Work
    • Banded, Strict or Weighted Pulls ups 10 x 3
    • ssw/5 plate press e/a

Day 2
  • Snatch Grip Push Press 4x5
  • Back Squat
    • 80%x3x6
  • Depth Jumps 3 x 4

Day 3
  • Mobilize Hips
  • General Warm up
  • Power Clean form Knee
    • 60-70%x5x5
  • RDL
    • 80-90% (of clean max) x5x4
  • Auxiliary work
    • DB Shoulder Press 10 x 3
    • ssw/10 band pull aparts

Day 4
  • Jerk from Rack
    • 72%x4x2
    • 82%x2x2
    • 87%x1x3
  • Front Squat (work on keeping hands on the bar)
    • 80%x2x5

Day 5
  • Mobilize shoulders and pecs)
  • General Warm up
  • DL+ Snatch (bar doesn’t touch the floor)
    • 65-75%x1+2x6
  • Clean with pause @knee + Jerk
    • 70-80%x1+2x6

0 Comments

Week 1

11/19/2018

0 Comments

 
Day 1
  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch from Hip
    • 50-60% x 5 x 3
  • Snatch DL
    • 70 - 80% x 5 x 3
  • Auxiliary Work
    • Bent Row 10 x 3
    • ssw/10 band pull aparts

Day 2
  • Snatch Grip Shoulder Press 4 x 2, Snatch Grip Push Press 3 x 2, Snatch Grip Jerk 2 x 3
    • Add weight across sets and exercises
  • Back Squat
    • 70% x 5 x 3
  • Tall box jumps 3 x 4

Day 3
  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean from Hip
    • 50-60% x 5 x 3
  • RDL
    • 70-80% (of clean max) x 5 x 3
  • Auxiliary work
    • DB Bench Press 10 x 3
    • ssw/10 DB lateral raise

Day 4
  • Jerk from Rack
    • 70% x 3 x 1
    • 80% x 2 x 1
    • 85% x 2 x 2
  • Front Squat (work on keeping hands on the bar)
    • 70% x 4 x 3

Day 5
  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch with pause @ mid thigh
    • 65-75% x 3 x 6
  • Clean + pause Jerk
    • 65-75% x 1+3 x 5


0 Comments

Week 26

10/29/2018

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Snatch grip shoulder press + ohs + drop snatch
      1. Light: 2 + 2 + 2 x 5
  2. Snatch
    1. Light x 2 x 2
    2. Add weight x 1 x 6
  3. Snatch Pull
    1. 105 - 115% x 1 x 4
  4. Auxiliary Work
    1. Band pull aparts
      1. 10 x 4
    2. DB shoulder press
      1. Right arm - Left arm - both x 3 x 3

Day 2
  1. Back Squat
    1. 80% x 3
    2. 85% x 2
    3. 90% x 1 x 3
  2. Power Jerk
    1. Moderate - Heavy x 3 x 3
  3. Auxiliary
    1. DB row 5 x 5
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. 10s thruster negative x 5
  2. Clean
    1. Light x 2 x 2
    2. Add weight x 1 x 4
  3. Clean Pull
    1. 105 - 115% x 1 x 4
  4. Auxiliary Work
    1. DB Bench
      1. 5 x 5
    2. OH tricep extn or band tricep extn
      1. 10 x 3

Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk
    1. Light x 2+2 x 2
    2. Add Weight x 1 + 1 x 3
  4. Front Squat
    1. 80% x 2
    2. 85% x 1
    3. 90% x 1 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch
    1. Light 2 x 3
    2. Moderate 1 x 5
  3. Power Clean
    1. Light 2 x 2
    2. Moderate 1 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

0 Comments
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    Welcome!

    This the NOLA Barbell Club Weightlifting blog.  We are a USAW registered club and compete in both local and national meets throughout the year.  Blog is primarily maintained by Jeff Germond and Demian Reed, with assistance from Jason Bourgeois

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