CrossFit NOLA
  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • 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
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events
  • Home
  • Classes
    • Out of Town Visitors
    • Classes Offered
    • Schedule
  • About
    • About CrossFit NOLA
    • Pricing
    • Gym Rules
    • NOLA Barbell Club
    • Nutrition
    • Testimonials
    • Get Me Bodied - QueerFit
  • Coaches
  • 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
    • Member Spotlight
    • CF NOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
    • CFNOLA Gymnastics
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Online Shirt Store
  • Events

Week 9

2/24/2014

0 Comments

 
Picture

Week 9

Day 1

Hang Power Snatch+Hang Squat Snatch (1+1) work up to a heavy single

6 min EMOM @70% Hang Power Snatch+Hang Squat Snatch+OHS

ME @70% Hang Snatch (Squat or Power)

Pause Front Squat up to a Heavy Single (not a max)

-15%x3x2

Day 2

Clean and Jerk up to a Heavy Single (not a max, heavy as possible with good technique)

5 min EMOM Clean+Jerk 70%x1+5 (work on TNG Jerks)

Deadlift 100%x5x3 TNG

Day 3

Snatch Heavy Single

Clean and Jerk Heavy Single

0 Comments

Week 8

2/17/2014

0 Comments

 

Week 8

Day 1

Snatch up to a Heavy Single (not a max, heavy as possible with good technique)

3 min ME Snatch @70%

Snatch DL 100%x5x3

Day 2

Power Clean + Push Press up to a Heavy Single (not a max, heavy as possible with good technique)

5min EMOM @70% (1+1) x3

Pause Front Squat up to a Heavy Double (not a max)

-15%x4x2

Day 3

Power Snatch Heavy Single

Clean and Jerk Heavy Single

Picture
0 Comments

Week 7

2/10/2014

0 Comments

 

Week 7

Day 1

Power Snatch up to a Heavy Single (not a max, heavy as possible with good technique)

6 min EMOM 60%x5 TNG

Rest 5 mins

ME TNG PSN at same weight (set ends when bar drops or rests on ground for more than 2 seconds)

Pause Front Squat up to a Heavy Triple (not a max)

-15%x5x3

Day 2

Clean and Jerk up to a Heavy Single (not a max, heavy as possible with good technique)

5 min EMOM Clean+Jerk 60%x1+5 (work on TNG Jerks)

Deadlift 100%x5x3

Day 3

Snatch Heavy Single

Power Clean Heavy Single

ME TNG PC at 60% (set ends when bar drops or rests on ground for more than 2 seconds)

Picture
0 Comments

Week 6

2/5/2014

0 Comments

 
Picture

Week 6

Day 1

Sn w/pause at knee 1RM, -10%x1x3

SnDL 110%x2x3

BS 1RM -15%x3x3

Day 2

Cl w/pause at knee+Power Jerk 1+1, -10%x1x3

DL+Shrug 110%x1+5x3

PP 2RM -10%x2x2

Day 3

Sn 1RM

CJ 1RM

Optional Squat (not thursday)

FS 1RM -10%x1x4

0 Comments

    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 Cathy Ton

    Archives

    February 2021
    January 2021
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013

    Categories

    All

    RSS Feed

Thanks for visiting! See you at the Gym!