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  • 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
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Week 10

9/26/2016

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Day 1

  • Mobility Challenge: Narrow Grip OHS with Hands Touching
    • Work on opening chest/shoulders and hip flexibility
    • If you can already do this, 5x3 with weight
  • Snatch DL + Snatch
    • work to a heavy set of 1+1
    • -20% x 2+2
    • -15% x 2+1
    • -10% x 1+1
  • Snatch DL
    • 120% x 2 x 3
  • BS
    • Percentages based on 5RM from week 1
    • 95% x 2 x 4

Day 2

  • Mobility Challenge: Front Rack Sots Press
    • if you can already do this, 5x3 with weight
  • Clean DL+Clean+Jerk
    • work to a heavy set of 1+1+1
    • -20% x 2+2+1
    • -15% x 2+1+1
    • -10% x 1+1+1
  • Clean Pull
    • 100% x 2 x 2
    • 110%x 1 x 3
  • Bent Row (add weight across sets)
    • 5x5

Day 3

  • Snatch from low blocks
    • work to heavy single
    • -10% x 1 x 3
  • Clean from low blocks
    • work to heavy single
    • -10% x 1 x 3
  • Front Squat
    • Percentages based on 3RM from week 1
    • 95% x 2 x 3



0 Comments

Week 9

9/19/2016

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Day 1

  • Mobility Challenge: Narrow Grip OHS with Hands Touching
    • Work on opening chest/shoulders and hip flexibility
    • If you can already do this, 5x3 with weight
  • Snatch pull + Snatch
    • work to a heavy set of 1+1
    • -20% x 2+2
    • -15% x 2+1
    • -10% x 1+1
  • Snatch Pull
    • 100% x 2 x 3
  • BS
    • Percentages based on 5RM from week 1
    • 90% x 4 x 4

Day 2

  • Mobility Challenge: Front Rack Sots Press
    • if you can already do this, 5x3 with weight
  • Clean Pull+Clean+Jerk
    • work to a heavy set of 1+1+1
    • -20% x 2+2+1
    • -15% x 2+1+1
    • -10% x 1+1+1
  • RDL
    • 100% x 3 x 3
  • Strict Press (add weight across sets)
    • 3 x 2
    • 2 x 1
    • 1 x 3

Day 3

  • Snatch from mid blocks
    • work to heavy single
    • -10% x 1 x 3
  • Clean from mid blocks
    • work to heavy single
    • -10% x 1 x 3
  • Front Squat
    • Percentages based on 3RM from week 1
    • 90% x 3 x 3



0 Comments

Week 8

9/12/2016

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Day 1

  • Mobility Challenge: Narrow Grip OHS with Hands Touching
    • Work on opening chest/shoulders and hip flexibility
    • If you can already do this, 5x3 with weight
  • Hang Snatch + OHS
    • work to a heavy set of 1+1
    • -20% x 2+2 x 2
    • -15% x 2+1
    • -10% x 1+1 x 3
  • Snatch RDL
    • 95% x 5 x 3
  • BS
    • Percentages based on 5RM from week 1
    • 85% x 8 x 3

Day 2

  • Mobility Challenge: Front Rack Sots Press
    • if you can already do this, 5x3 with weight
  • Hang Clean + Jerk
    • work to a heavy set of 1+1
    • -20% x 2+2
    • -15% x 2+1
    • -10% x 1+1 x 3
  • DL
    • 120% x 2 x 4
  • Strict Press (add weight across sets)
    • 3 x 2
    • 2 x 1
    • 1 x 3

Day 3

  • Snatch from high blocks
    • work to heavy single
    • -10% x 1 x 5
  • Clean from high blocks
    • work to heavy 1
    • -10% x 1 x 4
  • Front Squat
    • Percentages based on 3RM from week 1
    • 85% x 6 x 3


0 Comments

Week 7

9/12/2016

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Day 1

  • Mobility Challenge: Narrow Grip OHS with Hands Touching
    • Work on opening chest/shoulders and hip flexibility
    • If you can already do this, 5x3 with weight
  • Snatch with pause at knee
    • 65% x2 x 2
    • 75% x 1 x 1
    • 80% x 1 x 1
    • 85% x 1 x 3
  • Snatch DL
    • 125% x 2 x 4
  • BS
    • Percentages based on 5RM from week 1
    • 92% x 3 x 5

Day 2

  • Mobility Challenge: Front Rack Sots Press
    • if you can already do this, 5x3 with weight
  • Clean with Pause at Knee + Jerk (bar doesn’t touch ground)
    • 65% x2+2 x 2
    • 75% x 2+1 x 1
    • 80% x 1+1 x 1
    • 85% x 1+1 x 3
  • Clean Pull
    • 95% x 2 x 2
    • 105%x 1 x 3
  • Strict Press (add weight across sets)
    • 3 x 1
    • 2 x 2
    • 1 x 3

Day 3

  • Snatch
    • work to heavy single
    • -15% x 2 x 4
  • Clean + Jerk
    • work to heavy 1+1
    • -15% x 1+2 x 3
  • Front Squat
    • Percentages based on 3RM from week 1
    • 92% x 2 x 4


Day 1

  • Mobility Challenge: Narrow Grip OHS with Hands Touching
    • Work on opening chest/shoulders and hip flexibility
    • If you can already do this, 5x3 with weight
  • Snatch with pause at knee
    • 65% x2 x 2
    • 75% x 1 x 1
    • 80% x 1 x 1
    • 85% x 1 x 3
  • Snatch DL
    • 125% x 2 x 4
  • BS
    • Percentages based on 5RM from week 1
    • 92% x 3 x 5

Day 2

  • Mobility Challenge: Front Rack Sots Press
    • if you can already do this, 5x3 with weight
  • Clean with Pause at Knee + Jerk (bar doesn’t touch ground)
    • 65% x2+2 x 2
    • 75% x 2+1 x 1
    • 80% x 1+1 x 1
    • 85% x 1+1 x 3
  • Clean Pull
    • 95% x 2 x 2
    • 105%x 1 x 3
  • Strict Press (add weight across sets)
    • 3 x 1
    • 2 x 2
    • 1 x 3

Day 3

  • Snatch
    • work to heavy single
    • -15% x 2 x 4
  • Clean + Jerk
    • work to heavy 1+1
    • -15% x 1+2 x 3
  • Front Squat
    • Percentages based on 3RM from week 1
    • 92% x 2 x 4


0 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

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