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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Schedule
      • Classes Offered
      • Out of Town Visitors
    • Pricing
    • NOLA Barbell Club
    • Gym Rules
    • Nutrition
    • Testimonials
  • Coaches
  • Get Started
  • Locations
    • CrossFit NOLA - 8422 Burthe St - Uptown
    • CrossFit NOLA 504 - 540 N. Cortez - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
    • Main WOD & Announcements
    • Member Spotlight
    • CFNOLA Powerlifting
    • CF NOLA Competitors
    • Olympic Weightlifting
  • Schedule / Class Sign In
    • Class Sign In
    • Online Store
  • Free Class Sign Up
  • Events
  • WWX Scores

Week 2

10/28/2016

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  • Day 1
    • Register for the Meet on the Northshore
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 Sn from knee
      • 3x5 SnDL to power position, slow negative
    • Sn w/pause at knee
      • 1x8@70-90% of snatch max
    • BS
      • 85% of 5RM x 3 x 4
  • Day 2
    • Register for the Meet on the Northshore
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 clean from knee
      • 3x5 jerk balances
    • Cl+paused FS+paused Jerk  
      • 1x8@70-90% of CJ max
    • Push Press
      • 3 x 5 add each set to a heavy set of 3
  • Day 3
    • Register for the Meet on the Northshore
    • Snatch  from mid blocks
      • 2x2 light
      • 1x6 add weight
    • Clean from mid blocks
      • 1x2 light
      • 1x5 add weight
    • FS
      • 85% of 3RM x 2 x 4

  • Day 1
    • Register for the Meet on the Northshore
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 Sn from knee
      • 3x5 SnDL to power position, slow negative
    • Sn w/pause at knee
      • 1x8@70-90% of snatch max
    • BS
      • 85% of 5RM x 3 x 4
  • Day 2
    • Register for the Meet on the Northshore
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 clean from knee
      • 3x5 jerk balances
    • Cl+paused FS+paused Jerk  
      • 1x8@70-90% of CJ max
    • Push Press
      • 3 x 5 add each set to a heavy set of 3
  • Day 3
    • Register for the Meet on the Northshore
    • Snatch  from mid blocks
      • 2x2 light
      • 1x6 add weight
    • Clean from mid blocks
      • 1x2 light
      • 1x5 add weight
    • FS
      • 85% of 3RM x 2 x 4

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Week 1

10/19/2016

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  • Day 1
    • Register for the Meet on the Northshore
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 Sn from mid thigh
      • 3x5 SnDL to power position, slow negative
    • Sn pull to knee+Sn (from floor)
      • 2+1 x 3 @ 70-90% of snatch max
      • 1+1 x 3 @ 90%+ of snatch max
    • Back Squat
      • 80% of 5RM x 4 x 4
  • Day 2
    • Register for the Meet on the Northshore
    • W/U: empty bar or light weight, after gen warmup and bar warmup
      • 3x5 clean from mid thigh
      • 3x5 jerk balances
    • Cl pull to knee+clean from floor+paused jerk
      • 2+1+1 x 3 @ 65-85% of CJ max
      • 1+1+1 x 3 @ 85%+ of CJ max
    • Push Press
      • 4 x 5
      • Add each set to a heavy set of 4
  • Day 3
    • Register for the Meet on the Northshore
    • Snatch from High Blocks
      • 3x1 light
      • 2x2 moderate
      • 1x4 add weight
    • Clean from High blocks
      • 2x1 light
      • 2x2 moderate
      • 1x3 add weight
    • FS
      • 80% of 3RM x 2 x 5


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Week 12

10/11/2016

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Day 1

  • Power Snatch + OHS
    • work to a heavy 1+1
    • -20% x 1+2
    • -15% x 1+2
    • -10% x 1+1 x 2
  • FS + Jerk
    • 80-90% of CJ x 2 + 1 x 3
  • DB Row
    • 8 x 3

Day 2

  • Power Clean + Jerk
    • work to a heavy set of 1+1
    • -20% x 2+1
    • -15% x 2+1
    • -10% x 1+1
  • Behind the neck Snatch Grip Jerk
    • 80-90% of Snatch x 2 x 3
  • SP
    • 4 x 4
    • Add each set

Day 3

  • Snatch
    • 1RM
  • Clean and Jerk
    • 1RM



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Week 11

10/3/2016

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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
  • Power Snatch
    • work to a heavy single
    • -20% x 2
    • -15% x 2
    • -10% x 1 x 2
  • Snatch RDL
    • 100% x 2 x 3
  • BS
    • Work to new 5RM

Day 2

  • Mobility Challenge: Front Rack Sots Press
    • if you can already do this, 5x3 with weight
  • Power Clean + Jerk
    • work to a heavy set of 1+1
    • -20% x 2+1
    • -15% x 2+1
    • -10% x 1+1
  • Clean DL
    • 125% x 3 x 3
  • Bent Row (add weight across sets)
    • 5x5

Day 3

  • Snatch
    • work to 3 singles @ 90% of max
  • Clean and Jerk
    • work to 3 singles @ 90% of max
  • Front Squat
    • Find a new 3RM



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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 Demian Reed, with assistance from Jason Bourgeois

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