Blog Archives - CrossFit NOLA

Week 8

5/27/2015

Day 1

Mobilize Traps and Shoulders (Rec: Single arm KB OHS)

Power Snatch

60%x1x3

70%x1x2

80%x1x3

Clean and Jerk

Up to 90%

Back Squat

1 RM

Day 2

Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)

Snatch

Up to 90%

Power Clean + Jerk

60%x 1+3 x2

70%x 1+2 x1

80%x 1+1 x3

Front Squat

85%x1x3

Day 3

Mobilize shoulders and pecs (rec: weighted dislocates)

Snatch

Meet Warm Up

Clean and Jerk

Meet Warm Up

Back Squat (work on keeping hands on the bar)

80%x1x3

Week 7

5/19/2015

Day 1

Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
Snatch

70%x 3 x2
80%x 2 x2
85%x 1 x1
90%x 1 x3

Snatch Grip Push Press 4x4
Back Squat

92%x2x4

Day 2

Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
Clean + Jerk

70%x 1+3 x2
80%x 1+2 x1
85%x 1+1 x1
90%x 1+1 x3

Front Squat

90%x2x3

Day 3

Mobilize shoulders and pecs (rec: weighted dislocates)
Snatch

Meet Warm Up
Three Attempts

Clean and Jerk

Meet Warm Up
Three Attempts

Back Squat (work on keeping hands on the bar)

90%x1x3

Week 6

5/12/2015

Day 1

Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
Snatch + OHS

60%x 2+3 x2
70%x 2+2 x2
80%x 1+2 x1
85%x 1+1 x3

Snatch Grip Shoulder Press 4x5
Back Squat

88%x4x5

Day 2

Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
Clean + Power Jerk

60%x 2+3 x2
70%x 2+2 x1
80%x 1+2 x1
85%x 1+1 x3

Push Press 5x4
Jerk Grip OHS 5x4

Day 3

Mobilize shoulders and pecs (rec: weighted dislocates)
Snatch

Up to Heavy Single
-15%x1x4

Clean and Jerk

Up to Heavy Single
-15%x1x3

Front Squat (work on keeping hands on the bar)

92%x1x3

Week 5

5/4/2015

Day 1

Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
Power Snatch from floor + OHS

60-70%x3+3x5

Snatch Grip Shoulder Press 4x2, Snatch Grip Push Press 3x2, Snatch Grip Jerk 2x3

Add weight across sets and exercises

Back Squat

82%x8x3

Day 2

Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
Power Clean from floor + Push Press

60-70%x3+2x5

Jerk from Rack

80%x3x2
90%x2x2
95%x1x3

DL w/ 3s eccentric

80-90% (of clean max) x3x4

Day 3

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

Front Squat (work on keeping hands on the bar)

88%x1x4