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

Week 6

7/30/2014

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Week 6

Week 6

W/U

Power Snatch from knee+OHS

3+3x5

Work Sets

Snatch from knee+pause OHS

light x1+3x1

mod x1+2x2

add weight x1+1x4

Squat

FS/BS

3/6x6@90% of FS

Day 2

W/U

Power Clean from knee+Power Jerk

3+3x5

Work Sets

Clean from knee + Pause FS + Pause Jerk

light x1+1+1x1

mod x1+1+1x2

add weight x1+1+1x3

Aux

Snatch Grip Push Press

3RM

-10%x3x2

Day 3

Work Sets

Snatch from Mid Blocks

light x3x1

mod x2x2

add weight x1x4

Clean from Mid Blocks

light x3x1

mod x2x1

add weight x1x3

Squat

FS/BS

3/6x6@94% of Week 6 Day 1

Note: Do Day 1 if you missed Monday

Picture
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Week 5

7/30/2014

0 Comments

 

Week 5

Week 5

W/U

Power Snatch from knee+OHS

3+3x5

Work Sets

Snatch pull+Snatch from knee

light x1+3x1

mod x1+2x2

add weight x1+1x4

Squat

FS/BS

3/6x6@85% of FS

Day 2

W/U

Power Clean from knee+Power Jerk

3+3x5

Work Sets

Clean Pull+ Clean from knee + Pause Jerk

light x1+2+1x1

mod x1+2+1x2

add weight x1+1+1x3

Aux

Snatch Grip Push Press

3x1 add wt from week 4

-10%x3x2

Day 3

Work Sets

Snatch from High Blocks

light x3x1

mod x2x2

add weight x1x4

Clean from High Blocks

light x3x1

mod x2x1

add weight x1x3

Squat

FS/BS

3/6x6@94% of Week 5 Day 1

Note: Do Day 1 if you missed Monday

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Week 4

7/14/2014

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Week 4

Day 1

W/U

Power Snatch from Knee+OHS

3+3x5

Work Sets

Snatch with pause above knee

light x3x1

mod x2x2

add weight x1x4

Squat

FS/BS

4/8x5@80% of FS

Day 2

W/U

Power Clean from knee+Power Jerk

3+3x5

Work Sets

Clean with pause @ knee + Pause Jerk

light x2x1

mod x1x2

add weight x1x3

Aux

Snatch Grip Push Press

3x1 heavy

-10%x3x2

Day 3

Work Sets

Snatch

light x3x1

mod x2x2

add weight x1x4

Clean and Jerk

light x2x1

mod x1x2

add weight x1x3

Squat

FS/BS

4/8x5@94% of Week 4 Day 1

Note: Do Day 1 if you missed Monday

Picture
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Week 3

7/7/2014

0 Comments

 

Week 3

W/U

Power Snatch from Hip+OHS

3+3x5

Work Sets

Snatch from hip+pause OHS

light x1+3x1

mod x1+2x2

add weight x1+1x4

Squat

FS/BS

4/8x5@75% of FS

Day 2

W/U

Power Clean from Hip+Power Jerk

3+3x5

Work Sets

Clean from Hip + Pause FS + Pause Jerk

light x1+1+1x1

mod x1+1+1x2

add weight x1+1+1x3

Aux

Snatch Grip Push Press

5RM

-10%x5x2

Day 3

Work Sets

Snatch from Low Blocks

light x3x1

mod x2x2

add weight x1x4

Clean from Low Blocks

light x3x1

mod x2x1

add weight x1x3

Squat

FS/BS

4/8x5@94% of Week 3 Day 1

Note: Do Day 1 if you missed Monday

Picture
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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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