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 10

8/25/2014

0 Comments

 

Week 10

Day 1

W/U

Power Snatch + OHS

3+3x5

Work Sets

Snatch

light x3x1

mod x2x2

add weight x1x4

Squat

FS

1x1 MAX

Day 2

W/U

Power Clean+Power Jerk

3+3x5

Work Sets

Clean + Pause Jerk

light x2x1

mod x1x2

add weight x1x3

Aux

Snatch Grip Push Press

1x1 heavy

-10%x2x2

Day 3

Work Sets

Snatch from Mid Blocks

light x3x1

mod x2x2

add weight x1x4

Clean from Mid Blocks

light x2x1

mod x1x2

add weight x1x3

Squat

FS/BS

2/4 x 4 @ 70%

Note: Do Day 1 if you missed Monday

Picture
0 Comments

Week 9

8/18/2014

0 Comments

 

Week 9

W/U

Power Snatch from below knee+OHS

3+3x5

Work Sets

Snatch from mid shin+pause OHS

light x1+3x1

mod x1+2x2

add weight x1+1x4

Squat

FS/BS

2/4 x 4 @ 70%

Day 2

W/U

Power Clean from below knee+Power Jerk

3+3x5

Work Sets

Clean from mid shin + Pause FS + Pause Jerk

light x1+1+1x1

mod x1+1+1x2

add weight x1+1+1x3

Aux

Snatch Grip Push Press

2RM

-10%x2x2

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

2/4 x 4 @ 70%

Note: Do Day 1 if you missed Monday

Picture
0 Comments

Week 8

8/11/2014

0 Comments

 

Week 8

W/U

Power Snatch from below knee+OHS

3+3x5

Work Sets

Snatch pull+Snatch from mid shin

light x1+3x1

mod x1+2x2

add weight x1+1x4

Squat

FS/BS

2/4x6@100% of FS

Day 2

W/U

Power Clean from below knee+Power Jerk

3+3x5

Work Sets

Clean Pull+ Clean from mid shin + Pause Jerk

light x1+2+1x1

mod x1+2+1x2

add weight x1+1+1x3

Aux

Snatch Grip Push Press

2x1 add wt from week 7

-10%x2x2

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

2/4x6@94% of Week 8 Day 3

Note: Do Day 1 if you missed Monday

Picture
0 Comments

Week 7

8/4/2014

2 Comments

 

Day 1

W/U

Power Snatch from below Kee+OHS

3+3x5

Work Sets

Snatch with pause at mid shin

light x3x1

mod x2x2

add weight x1x4

Squat

FS/BS

2/4x6@95% of FS

Day 2

W/U

Power Clean from below knee+Power Jerk

3+3x5

Work Sets

Clean with pause @ mid shin + Pause Jerk

light x2x1

mod x1x2

add weight x1x3

Aux

Snatch Grip Push Press

2x1 heavy

-10%x2x2

Day 3

Work Sets

Snatch from Low Blocks

light x3x1

mod x2x2

add weight x1x4

Clean from Low Blocks

light x2x1

mod x1x2

add weight x1x3

Squat

FS/BS

2/4x6@94% of Week 7 Day 1

Note: Do Day 1 if you missed Monday

Picture
Two months ago Madison could not overhead squat the bar, now she is snatching 65 pounds
2 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

    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!