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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
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  • Free Class Sign Up
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week of 131028

10/28/2013

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Week 2

Day 1

  1. Power Snatch+OHS

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

  2. Clean+Hang Clean

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

  3. Pause (2 seconds) Front Squat

    1. 1RM, -15%x1x2


Day 2

  1. Snatch+Hang Snatch

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

  2. Power Clean+Push Press

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

  3. Pause (2 seconds) Back Squat

    1. 3RM, -15%x3x2


Day 3

  1. Snatch 1RM

  2. CJ 1RM

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Week of 131021

10/28/2013

0 Comments

 
Week 1

Day 1

  1. Power Snatch+OHS

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

  2. Clean+Hang Clean

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

  3. Pause (2 seconds) Front Squat

    1. 3RM, -15%x3x2


Day 2

  1. Snatch+Hang Snatch

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

  2. Power Clean+Push Press

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

  3. Pause (2 seconds) Back Squat

    1. 5RM, -15%x5x2


Day 3 (Test Day)

  1. Power Snatch

    1. TNG 5RM

  2. Power Clean+Jerk

    1. TNG 5RM

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Week of 131013

10/16/2013

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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
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Week of 131007

10/7/2013

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Picture
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
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Week of 130930

10/1/2013

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Picture
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
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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 Cathy Ton

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