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 5

10/30/2017

0 Comments

 

Day 1

  1. Snatch DL + Snatch with pause at Knee
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Snatch Push Press
    1. 80% x 3 x 3
  3. Back Squat
    1. 77% x 3 x 3

Day 2

  1. Clean DL + Clean with pause at knee
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Clean Pull
    1. 85% x 3 x 3
  3. Bent Row
    1. 5 x 3 moderate

Day 3

  1. Snatch from mid blocks
    1. 3 x 2 light
    2. 1 x 4 add to a moderate single
  2. Clean from mid blocks
    1. 3 x 2 light
    2. 1 x 3 add to a moderate single
  3. Front Squat
    1. 77% x 2 x 3

0 Comments

Week 4

10/23/2017

0 Comments

 

Day 1

  1. Snatch DL + Snatch with pause at high thigh
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Snatch Pull to knee
    1. 3 x 3 heavy
  3. Back Squat
    1. 72% x 5 x 4

Day 2

  1. Clean with pause at high thigh + Power Jerk
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Push Press
    1. 5 x 3 moderate
  3. Bent Row
    1. 5 x 3 moderate

Day 3

  1. Snatch from low blocks
    1. 3 x 2 light
    2. 1 x 4 add to a moderate single
  2. Clean from low blocks
    1. 3 x 2 light
    2. 1 x 3 add to a moderate double
  3. Front Squat
    1. 72% x 4 x 4


0 Comments

Week 3

10/21/2017

0 Comments

 

Day 1

  1. Snatch from below Knee + OHS
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Snatch Push Press
    1. 3 x 5 moderate
  3. Back Squat
    1. 80% x 1 x 5

Day 2

  1. Clean from below Knee + Power Jerk
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Clean Pull with pause at mid shin
    1. 80% x 3 x 3
  3. Bent Row
    1. 5 x 3 moderate

Day 3

  1. Snatch from high blocks
    1. 3 x 2 light
    2. 2 x 4 add to a moderate double
  2. Clean from high blocks
    1. 3 x 2 light
    2. 2 x 3 add to a moderate double
  3. Front Squat
    1. 80% x 1 x 4



0 Comments

Week 2

10/9/2017

0 Comments

 

Day 1

  1. Snatch Pull + Snatch from Knee
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Snatch Pull with pause at knee
    1. 80% x 3 x 3
  3. Back Squat
    1. 75% x 3 x 3

Day 2

  1. Clean from Knee + Power Jerk
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Push press
    1. 5 x 3 moderate
  3. Bent Row
    1. 5 x 3 moderate

Day 3

  1. Snatch from mid blocks
    1. 3 x 2 light
    2. 2 x 4 add to a moderate double
  2. Clean from mid blocks
    1. 3 x 2 light
    2. 2 x 3 add to a moderate double
  3. Front Squat
    1. 75% x 2 x 3

0 Comments

Week 1

10/3/2017

0 Comments

 

Day 1

  1. Snatch from Hip + OHS
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Snatch Push Press
    1. 3 x 5 moderate
  3. Back Squatting
    1. 70% x 5 x 3

Day 2

  1. Clean from Hip + Power Jerk
    1. 2 + 3 x 2 light
    2. 2 + 2 x 1 moderate
    3. 1 + 2 x 3 Heavy
  2. Clean Pull with pause at knee
    1. 80% x 3 x 3
  3. Bent Row
    1. 5 x 3 moderate

Day 3

  1. Snatch from low blocks
    1. 3 x 2 light
    2. 2 x 4 add to a moderate double
  2. Clean from low blocks
    1. 3 x 2 light
    2. 2 x 3 add to a moderate double
  3. Front Squat
    1. 70% x 4 x 3

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

    Archives

    March 2021
    February 2021
    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!