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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 18

3/18/2019

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Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Single arm DB OHS
      1. 5 x 3 each arm
      2. Sub narrow grip OHS
    3. Tall Snatch
      1. 5 x 3
  2. Snatch
    1. Light x 3 x 2
    2. Moderate x 2
    3. Add weight x 1 x 4
  3. Snatch Pull
    1. 95 - 105% x 2 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 3
    2. 85% x 1
    3. 90% x 2 x 3
  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. Kang Squat
      1. 5 x 3
    3. Tall Clean
      1. 5 x 3
  2. Clean and Jerk
    1. Light x 2+2 x 2
    2. Moderate 1+2
    3. Add weight x 1 +1 x 4
  3. Clean DL
    1. 105-115 % 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. Sots Press
      1. PVC, DB or Bar 5 x 3
  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. 70% x 6 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. No hook grip, no foot movement snatch
      1. 5 x 3
    3. Pressing Snatch Balance
      1. 5 x 3
      2. https://www.youtube.com/watch?v=50c9WSYehWQ
  2. Power Snatch + OHS
    1. Light - Moderate 2 + 3 x 4
  3. Power Clean + Push Press
    1. Light - Moderate 2 + 3 x 4
  4. Auxiliary
    1. Accumulate 30 strict T2B or hanging knee raise
    2. Accumulate 90s reverse plank (wtd if able)


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Week 17

3/11/2019

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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


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Week 16

3/6/2019

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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. 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. 80% 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. 80% x 3 x 2

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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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