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  • Home
  • Classes
    • Out of Town Visitors
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  • About
    • About CrossFit NOLA
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    • Get Me Bodied - QueerFit
  • Coaches
  • Get Started
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    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
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Week 10

7/26/2020

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Week 10

MOVEMENT PREP
3 Sets:
Single Arm Db Clean and jerk (6/6)
10 Slow Ring Rows
KB Goblet Hold Walking Lunge x 20 steps. 
TRAINING
1: In the hole front squat: 3,3,2,2,1,1,1
2: Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds) (1+1+1+1) x 3 working sets. 
3: Clean and Jerk: 3 singles (no need to work back down in weight, build up in weight from the complex above) 
2 sets:
4: Max reps in 60 seconds of jumping squats with an empty barbell on back.


Day 2

TRAINING
 
1: Snatch Push Press: 3,3,2,2,1,1. Build to a heavy 
 2: Muscle Snatch + Tall Snatch + Tempo OHS + Zotts Press: (1+1+1+3) x 3 sets.
3: Snatch deadlift to mid knee + Snatch deadlift to mid thigh + Snatch (1+1+1) x 3 working sets.
4: Snatch Deadlift to mid thigh + Snatch (1+1) x 3 working sets.
5: Snatch deficit deadlift: 3x3 @ 105% of best snatch 
6: Perform five tall box jumps and 15 jumping alternating lunges  in between deadlift sets 
 
Day 3
MOVEMENT PREP
Three sets: 
Single arm DB Bench press x 5. Get as heavy as possible
HEAVY Front rack  Hold x 30 seconds. 
Chin ups or Lat Pull Downs  x 10
TRAINING
1: Snatch Balance: Work up to a heavy single in 10 min.
2: Power snatch straight into overhead squat (pause for a second in receive and then squat): 3,3,2,2,1,1
3: Power clean + push jerk waves: 2,2,1,2,2,1,2,2,1. Work up and work back down each time. Build to a heavy. 
4: Front squat + Back squat: (3+3)x 5 working sets
 
Day 4
TRAINING
 
1: Snatch: Work up to a heavy single for the day in 15 min. 
2: Clean and jerk: Work up to a heavy single for the day in 15 min. 
3: Back Squat: Work up to a heavy single in 6 sets.
 
Day 5
TRAINING
1: Tall cleans+ jerk + press in splits x 4 sets. 
2: Behind the neck jerk: work to a heavy single in ten minutes. 
2: Snatch off blocks (at mid thigh): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again. 
4: Clean pull off blocks+ clean (right above knee) + jerk: (1+1+2) x five sets. Work up in weight each set. 
5: Deficit clean deadlifts: 3x3 @ 105% of best cleans. 
 

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Week 9

7/19/2020

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Week 9

Day 1
THREE SETS
Push up: 3 second hold at top, 3 second hold at bottom for five reps. 
5 strict pull ups with 5 second dead hang in between reps
Goblet squat with 10’second hold in bottom for 5 reps. 
THEN
1: Tempo ohs (3 sec down, 3 sec hold) + snatch drop + zotts Press: (1+2+3) x 4 sets. 
2: Front squat: 5x5 @ 70-75%
3: Clean deadlift to below knee + clean deadlift to mid thigh + clean + jerk: 5 working sets. 
4: Clean and jerk: 3 singles
 
Day 2

TRAINING
1: Push press + behind the neck push press + push press: 4 working sets. 
2: Push jerk + jerk: work to a heavy set. 
3: Snatch deadlift to below the knee + snatch pull with 1 second pause at the top of pull + snatch: 5 working sets 
4: Snatch deadlift: 3x3 @ 100% of best snatch 
5: Perform five tall box jumps in between sets


Day 3
MOVEMENT PREP
3 SETS
Db glute bridge Bench press x 10 reps 
Single arm KB Front rack reverse lunge x 10 heavy (5 right arm, 5 left)
Chin ups  x 10
TRAINING
1: Power snatch + snatch balance + snatch: 5 working sets. 
2: Power clean + clean + jerk + behind the neck jerk x 4 working sets. 
3: back squat + front squat (5+ 1)x 5 sets


Day 4

TRAINING
1: Snatch: Work up to a heavy single for the day. 
2: Clean off blocks + jerk: 3,2,1,3,2,1,1. 
3: Back Squat: Work up to a heavy single in 6 sets.
 
Day 5
 
TRAINING
1: Behind the neck jerk: work to a heavy single in ten minutes. 
2: Snatch off blocks (right above knee): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again. 
3: Clean and jerk: work to a heavy single for the day. 
4: Deficit clean deadlifts: 3x3 @ 100% of best cleans.
 

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Week 8

7/12/2020

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Week 8

Day 1

MOVEMENT PREP
Single leg double Kb RDL (6/6)
10 push ups 
Double KB Walking Lunge x 20 steps. 
TRAINING
1: Front squat : 6x 2 @ best clean. 
2: Power Clean + Jerk Dip + Jerk (1+1+1) x 3 working sets. 
3: Power clean and jerk : 3 working sets


Day 2

TRAINING
1: Snatch Push Press + ohs: 5 singles. Heavy 
2: Muscle Snatch + OHS + Tall Snatch + Zotts Press: (1+1+1+3) x 3 sets.
3: Snatch deadlift to mid thigh + Snatch (1+1) x 5 working sets.
4: Snatch deficit deadlift: 3x3 @ 105% of best snatch. 

Day 3

TRAINING
1: Pause Snatch Balance: Work up to a heavy single in 10 min.
2: Power snatch: 3,3,2,2,1,1. work up to a heavy single 
3: Clean from 1” off the floor (go from the top down) + jerk: (1+1) x five sets. 
4: Front squat + Back squat: (1+1)x 5 working sets



Day 4
TRAINING
1: Back Squat: Work up to a heavy single in 6 sets. 
2: Snatch off blocks (right above knee): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again. 
3: Power clean + push jerk waves: 2,2,1,2,2,1,1
4: 75,80,85,75,80,85,85+. Try and build heavier than last week.
 
Day 5
TRAINING
 
1: BTN Rack jerk: work to a heavy single behind the neck jerk 
2: Snatch: Work up to a heavy single for the day 
3: Clean and jerk: Work up to a heavy single for the day 
4: Deficit clean deadlifts: 3x3 @ 100% of best cleans.
 

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Week 7

7/5/2020

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Week 7

Day 1
 
MOVEMENT PREP
Three sets:
Single leg Kb RDL (6/6)
10 Push up + single arm row 
Barbell front rack KB Step ups x 10 steps. 
TRAINING
In the hole front squat + 1 1/4 front squat + front squat : 5 x (1+1+1). 
Deadlift to mid thigh+ Clean + Push Jerk + Jerk (1+1+1+1) x 3 working sets. 
Clean deadlift to mid thigh + clean + Jerk: 3 singles (no need to work back down in weight, build up in weight from the complex above) 
1 sets:
Max reps in 60 seconds of jumping alternating lunge
 
Day 2
TRAINING
1: Snatch Push Press:  5,5,3,3,1,1 
2: Muscle Snatch + OHS + Zotts Press: (1+1+3) x 3 sets.
3: Snatch Pull + High Pull + Snatch (1+1+1) x 3 working sets.
4: Snatch High Pull + Snatch (1+1) x 3 working sets.
5: Snatch: three singles 
6a: Snatch deficit deadlift: 3x3 @ 105% of best snatch 6b: Perform five tall box jumps  in between deadlift sets 
 
Day 3
TRAINING:
Three sets: 
Single arm DB Bench press x 10 (5/5). Get as heavy as possible
HEAVY double kb front rack hold x 30 seconds. 
Chin ups or Lat Pull Downs  x 10
THEN:
1: Pause Snatch Balance: 3,3,2,2,1,1 Work up to a heavy single.
2: Power snatch waves. 3,2,1,3,2,1,1,1: 70%,75,80,75,80,85,85+. Try and build heavier than last week. 
3: Clean deadlift  to right above knee. Pause for a second and then go straight into a clean + jerk: (1+1) x five sets. Work up in weight each set. 
4: Front squat: 5x 5 working sets. Make the last set challenging.
 
Day 4
Snatch: Work up to a heavy single for the day 
Clean and jerk: Work up to a heavy single for the day 
Back Squat: Work up to a heavy single in 6 sets.
 
Day 5
TRAINING
1: Tall cleans+ tall jerk + behind the neck press in split x 4 sets. 
2: Rack jerk: work to a heavy single quickly. 
3: Snatch off blocks (mid thigh position): 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again (these willl be a little tougher than starting from right above knee. You have to JUMP super hard RIGHT AWAY!)
4: Deficit clean deadlifts: 3x3 @ 100% of best cleans.
 

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    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

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