Blog Archives - CrossFit NOLA

week of 131028

10/28/2013

Week 2

Day 1

Power Snatch+OHS

1+3 (add from last week), -10%x1+3x3

Clean+Hang Clean

1+2 (add from last week), -10%x1+2x3

Pause (2 seconds) Front Squat

1RM, -15%x1x2

Day 2

Snatch+Hang Snatch

1+2 (add from last week), -10%x1+2x3

Power Clean+Push Press

1+3 (add from last week), -10%x1+3x3

Pause (2 seconds) Back Squat

3RM, -15%x3x2

Day 3

Snatch 1RM
CJ 1RM

Week of 131021

10/28/2013

Week 1

Day 1

Power Snatch+OHS

1+3 (cap at 80% of max), -10%x1+3x3

Clean+Hang Clean

1+2 (cap at 80% of max), -10%x1+2x3

Pause (2 seconds) Front Squat

3RM, -15%x3x2

Day 2

Snatch+Hang Snatch

1+2 (cap at 80% of max), -10%x1+2x3

Power Clean+Push Press

1+3 (cap at 80% of max), -10%x1+3x3

Pause (2 seconds) Back Squat

5RM, -15%x5x2

Day 3 (Test Day)

Power Snatch

TNG 5RM

Power Clean+Jerk

TNG 5RM

Week of 131013

10/16/2013

Week 10

Day 1

Power Snatch Hvy Single
PC+PP Hvy Single
BS 1RM

Day 2

Sn 80% of Friday Goal
CJ 80% of Friday Goal

Day 3

Sn Max
CJ Max

Week of 131007

10/7/2013

Week 9

Day 1

DL+Sn from mid shin 1+1, -10%x1+1x3
SnP w/pause at mid shin 100%2x3
BS 2RM, -15%x3x3

Day 2

DL+CJ from mid shin 1+1, -10%x1+1x3
ClP w/pause at mid shin 100%x2x3
Bent Row 5x3

Day 3

Sn 1RM
CJ 1RM

Optional Squat (not thursday)

FS 1RM -10%x1x4

Week of 130930

10/1/2013

Get that front foot out!

Week 8

Day 1

DL+Sn from mid shin 2+1, -10%x2+1x3
SnP w/pause at mid shin 100%2x3
BS 2RM, -15%x5x3

Day 2

DL+CJ from mid shin 2+1, -10%x2+1x3
ClP w/pause at mid shin 100%x2x3
Bent Row 5x3

Day 3

Sn from low blocks 2RM
CJ from low blocks 2+1RM

Optional Squat (not thursday)

FS 2RM -10%x2x4