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 12

3/24/2014

0 Comments

 

Week 12

Day 1

Snatch build to hvy single in 15 minutes

@60% 1-8 ladder EMOM

first minute-1 snatch, second minute-2 snatches, etc.

FS 3 second negative 3RM, -15%x3x2

Day 2

CJ build to hvy single in 15 minutes

@60% 1-6 ladder EMOM

first minute 1 CJ, second minute 2 CJs, etc.

DL 3 second negative 3RM, 15%x3x2

Day 3

PSN 5RM TNG, -10%x5x2

PC+Jerk 1+5, 10%x1+5x2

Picture
0 Comments

Week 11

3/17/2014

0 Comments

 

Week 11

Day 1

Snatch+Hang Snatch 15 mins to work to a heavy single

8 min EMOM @75% Hang Snatch x3

BS 1RM, -15%x2x2

Day 2

Pwr Cl+FSx2+Jerk 15 mins to work to a heavy single

6 min EMOM @70% Pwr Cl+Jerk x3 TNG

Pull to knee+Cl Pull 110%x2+1x3

Day 3

Snatch 3RM, -15%x5x2

Clean+HCl+Jerk 1+2+1, -15%x1+2+1x2

Picture
0 Comments

Week 10

3/10/2014

0 Comments

 
Picture

Week 10

Day 1

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

3 min ME Power Snatch @75%

Snatch DL 110%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 75%x1+5 (work on TNG Jerks)

BS 3RM, -15%x3x2

Day 3

Power Snatch Heavy Single

Clean and Jerk Heavy Single

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

    March 2021
    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!