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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Out of Town Visitors
      • Classes Offered
      • Schedule
    • 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
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores

Week 20

9/16/2019

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. No hook grip, no foot movement snatch
    1. Light x 2 x 2
    2. Add weight x 1 x 6
  3. Snatch DL
    1. 100 - 110% x 3 x 3
  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. 87% x 3
    2. 92% x 2
    3. 97% 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. Power Clean + Clean
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 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 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. 82% x 2
    2. 87% x 1
    3. 92% 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. Moderate 2 x 3
    2. Heavy 1 x 5
  3. Power Clean
    1. Moderate 2 x 2
    2. Heavy 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

Week 19

9/16/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch + Power Snatch + Snatch
      1. 1+1+1 x 4
  2. Hang Snatch from Below Knee
    1. Light x 2 x 2
    2. Add weight x 1 x 5
  3. Snatch DL
    1. 105 - 115% x 3 x 3
  4. Auxiliary Work
    1. Behind the neck Snatch Shoulder Press
      1. 10 x 4
      2. ssw/15 back extensions
Day 2
  1. Back Squat
    1. 80% x 5 x 3
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy suitcase carry x 4 (use two KBs if necessary)
    2. Accumulate 60s in L-sit or seated leg raise

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Accumulate 2:00 in FS bottom position
  2. Clean Pull + Hang Clean + Jerk
    1. Light x 2 + 1+ 1 x 2
    2. Add weight x 1 + 1 + 1 x 4
  3. Clean RDL
    1. 95-105% x 5 x 3
  4. Auxiliary Work
    1. DB incline Bench Press
      1. 10 x 4
      2. ssw/5 db manmakers

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 x 2
    2. Add Weight x 1 x 3
  4. Front Squat
    1. 80% x 3 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 from knee
    1. Moderate 2 x 3
  3. Power Snatch
    1. 1 x 5 add weight
  4. Power Clean from knee
    1. Light - Moderate 2 x 2
  5. Power Clean
    1. 1 x 4 add weight
  6. Auxiliary
    1. 50m OH DB walk x 4
    2. ssw/10 HSPU or DB Shoulder Press

0 Comments

Week 18

9/6/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
  2. Snatch Pull + Snatch
    1. Light x 2 + 2 x 2
    2. Add weight x 1+ 1 x 5
  3. Snatch RDL
    1. 95 - 105% x 5 x 3
  4. Auxiliary Work
    1. Wide Grip Bent Row or Bench Row
      1. 10 x 4
      2. ssw/15 back extensions or 10 reverse hyper

Day 2
  1. Back Squat
    1. 67% x 3
    2. 77% x 2
    3. 82% x 5 x 3
  2. Push Press + Power Jerk
    1. Moderate - Heavy x 1+ 2 x 5
  3. Auxiliary
    1. 30m Heavy DB OH Carry x 3
    2. Accumulate 60s in L-sit or seated leg raise

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. 5 x 3 narrow grip OHS
  2. Clean Pull+ Hang Clean + Jerk
    1. Light x 1+ 2 + 2 x 2
    2. Add weight x 1+ 1 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 x 4
  4. Auxiliary Work
    1. Bench Press
      1. 5 x 3
      2. ssw/10 GHD Sit ups or sit ups

Day 4
  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 1 + 1 x 4
  4. Front Squat
    1. 67% x 2
    2. 77% x 1
    3. 82% x 3 x 3

Day 5
  1. Muscle Snatch + Power Snatch + Snatch
    1. 1+1+1 x 10
  2. Muscle Clean + Power Clean + Clean
    1. 1+1+1 x 8
  3. Shoulder Press
    1. 5 x 5

0 Comments

Week 17

9/6/2019

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. No hook grip, no foot movement snatch
    1. Light x 2 x 2
    2. Add weight x 1 x 6
  3. Snatch DL
    1. 100 - 110% x 3 x 3
  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. 87% x 3
    2. 92% x 2
    3. 97% 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. Power Clean + Clean
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 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 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. 82% x 2
    2. 87% x 1
    3. 92% 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. Moderate 2 x 3
    2. Heavy 1 x 5
  3. Power Clean
    1. Moderate 2 x 2
    2. Heavy 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

Week 16

9/6/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch + Power Snatch + Snatch
      1. 1+1+1 x 4
  2. Snatch with pause at knee
    1. Light x 2 x 2
    2. Add weight x 1 x 5
  3. Snatch DL
    1. 105 - 115% x 3 x 3
  4. Auxiliary Work
    1. Behind the neck Snatch Shoulder Press
      1. 10 x 4
      2. ssw/15 back extensions
Day 2
  1. Back Squat
    1. 85% x 4 x 4
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy suitcase carry x 4 (use two KBs if necessary)
    2. Accumulate 60s in L-sit or seated leg raise

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Accumulate 2:00 in FS bottom position
  2. Deadlift + Clean from 2” off ground + Jerk
    1. Light x 2 + 1+ 1 x 2
    2. Add weight x 1 + 1 + 1 x 4
  3. Clean RDL
    1. 95-105% x 5 x 3
  4. Auxiliary Work
    1. DB incline Bench Press
      1. 10 x 4
      2. ssw/5 db manmakers

Day 4
  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 low Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 3
  4. Front Squat
    1. 82% x 3 x 4

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 from knee
    1. Moderate 2 x 3
  3. Power Snatch
    1. 1 x 5 add weight
  4. Power Clean from knee
    1. Light - Moderate 2 x 2
  5. Power Clean
    1. 1 x 4 add weight
  6. Auxiliary
    1. 50m OH DB walk x 4
    2. ssw/10 HSPU or DB Shoulder Press

0 Comments

Week 15

8/13/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
  2. Hang Snatch
    1. Light x 2 + 2 x 2
    2. Add weight x 1 x 5
  3. Snatch RDL
    1. 95 - 105% x 5 x 3
  4. Auxiliary Work
    1. Wide Grip Bent Row
      1. 10 x 4
      2. ssw/15 back extensions or 10 reverse hyper

Day 2
  1. Back Squat
    1. 65% x 3
    2. 75% x 2
    3. 80% x 5 x 3
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB OH Carry x 3
    2. Accumulate 60s in L-sit or seated leg raise

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. 5 x 3 narrow grip OHS
  2. Hang Clean + Jerk
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 x 4
  4. Auxiliary Work
    1. Bench Press
      1. 5 x 3
      2. ssw/10 GHD Sit ups or sit ups

Day 4
  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. 65% x 2
    2. 75% x 1
    3. 80% x 3 x 3

Day 5
  1. Muscle Snatch + Power Snatch + Snatch
    1. 1+1+1 x 10
  2. Muscle Clean + Power Clean + Clean
    1. 1+1+1 x 8
  3. Shoulder Press
    1. 5 x 5

0 Comments

Week 14

8/5/2019

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. No hook grip, no foot movement snatch
    1. Light x 2 x 2
    2. Add weight x 1 x 6
  3. Snatch DL
    1. 100 - 110% x 3 x 3
  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. 85% x 3
    2. 90% x 2
    3. 95% x 1 x 3
  2. Push press
    1. Moderate - Heavy x 5 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. Power Clean + Clean
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 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 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. 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. Moderate 2 x 4
  3. Power Clean
    1. Moderate 2 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank
0 Comments

Week 13

7/29/2019

0 Comments

 

Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Weighted or unweighted squat jumps
      1. 5 x 3
  2. Snatch + hang snatch
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 1 x 4
  3. Snatch DL
    1. 105 - 115% x 3 x 3
  4. Auxiliary Work
    1. Behind the neck Snatch Shoulder Press
      1. 10 x 4
      2. ssw/15 back extensions
Day 2
  1. Back Squat
    1. 85% x 4 x 4
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy suitcase carry x 4 (use two KBs if necessary)
    2. Accumulate 60s in L-sit or seated leg raise

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Front rack sotts press
      1. 5 x 3
  2. Clean pull to knee + Clean + Jerk
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 2 + 1 x 4
  3. Clean RDL
    1. 95-105% x 5 x 3
  4. Auxiliary Work
    1. DB incline Bench Press
      1. 10 x 4
      2. ssw/5 db manmakers

Day 4
  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 low Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 3
  4. Front Squat
    1. 82% x 3 x 4

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 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

0 Comments

Week 12

7/22/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Weighted or unweighted squat jumps
      1. 5 x 3
  2. Snatch DL + Snatch
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 1 x 4
  3. Snatch RDL
    1. 90 - 100% x 5 x 3
  4. Auxiliary Work
    1. Wide Grip Bent Row
      1. 10 x 4
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 70% x 3
    2. 80% x 2
    3. 87% x 5 x 3
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy DB OH Carry x 3
    2. Accumulate 90s in hanging hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Front rack sotts press
      1. 5 x 3
  2. Clean DL + Clean
    1. Light x 2 + 2 x 2
    2. Add weight x 2 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 x 4
  4. Auxiliary Work
    1. DB Bench Press
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4
  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. 70% x 2
    2. 80% x 1
    3. 87% x 3 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 from Hip + Snatch from Hip
    1. Light - Moderate 2 + 3 x 4
  3. Power Clean from Hip + Clean from Hip
    1. Light - Moderate 2 + 3 x 4


0 Comments

Week 11

7/15/2019

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Weighted or unweighted squat jumps
      1. 5 x 3
  2. Snatch + Snatch from mid shin
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 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. 10 x 4
      2. ssw/15 back extensions

Day 2
  1. Back Squat
    1. 82% x 3
    2. 87% x 2
    3. 92% x 3 x 3
  2. Power Jerk
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. Kettlebell overhead press single-single-double x 3 x 3
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Front rack sotts press
      1. 5 x 3
  2. Clean + Hang Clean
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 x 4
  4. Auxiliary Work
    1. Wtd. Dips, Strict Dips or Band Assisted Strict Dips
      1. 10 x 4
      2. ssw/10 GHD Sit ups or sit ups

Day 4
  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. 80% x 2
    2. 90% x 1
    3. 97% 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 from Hip + Snatch from Hip
    1. Light - Moderate 2 + 3 x 4
  3. Power Clean from Hip + Clean from Hip
    1. Light - Moderate 2 + 3 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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