Blog Archives - CrossFit NOLA

Week of 11/25/13

11/25/2013

Week 6

Day 1

Sn Pull+Power Snatch+Full Snatch (Bar stays in the hands)

1+1+1x3
try to add weight from last week

SnPP+OHS

1+2, -10%x1+2x2

BS

2 rounds of (1, 2, 3). 30 seconds rest between sets
add weight from last week

Day 2

ClP+Cl+FS+J

1+1+1+1x3
try to add weight from last week

PP (working on cycling/TNG)

5RM -10%x5x2

Jerk Dips

1x3
add weight from last week

Day 3

Snatch from Mid Blocks

1RM, -10%x2x3

CJ from Mid Blocks

1RM, -10%x1x2

Week of 11/18/13

11/18/2013

Week 5

Day 1

SnDL+Power Snatch+Full Snatch (Bar stays in the hands)

1+1+1x3
try to add weight from last week

SnPP+OHS

1+3, -10%x1+3x2

BS

2 rounds of (1, 2, 3). 30 seconds rest between sets
add weight from last week

Day 2

DL+Cl+FS+J

1+1+1+1x3
try to add weight from last week

PP (working on cycling/TNG)

5RM -10%x5x2

Jerk Dips

2x3
add weight from last week

Day 3

Snatch from Mid Blocks

1RM, -10%x2x3

CJ from Mid Blocks

1RM, -10%x1x2

Week of 11/11/13

11/11/2013

Week 4

Day 1

SnPTK+Power Snatch+Full Snatch (Bar stays in the hands)

85-95% of Power Snatch x 1+1+1x3

SnPP+OHS

2+3, -10%x2+3x2

BS

2 rounds of (1, 2, 3). 30 seconds rest between sets
cap at 80% of BS

Day 2

ClPTK+Cl+FS+J

80-90% of CJ max x 1+1+1+1x3

PP (working on cycling/TNG)

5RM -10%x5x2

Jerk Dips

2x4 aim for 110-120% of max CJ

Day 3

PSn

5RM TNG

PC+J

5RM TNG

Week of 131104

11/6/2013

Not pictured: Jason B, El C, Gil H

Week 3

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

2RM, -15%x2x2

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

4RM, -15%x4x2

Day 3

Snatch 1RM
CJ 1RM