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  • Home
  • About
    • About CrossFit NOLA
    • Classes >
      • Schedule
      • Classes Offered
    • Pricing
    • Out of Town Visitors
    • 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 3

12/3/2018

0 Comments

 
Day 1
  • Mobilize Traps and Shoulders
  • General Warm Up
  • Power Snatch from Knee
    • 60-70%x5x5
  • Snatch DL
    • 85 - 95% x 5 x 3
  • Auxiliary Work
    • Banded, Strict or Weighted Pulls ups 10 x 3
    • ssw/5 plate press e/a

Day 2
  • Snatch Grip Push Press 4x5
  • Back Squat
    • 80%x3x6
  • Depth Jumps 3 x 4

Day 3
  • Mobilize Hips
  • General Warm up
  • Power Clean form Knee
    • 60-70%x5x5
  • RDL
    • 80-90% (of clean max) x5x4
  • Auxiliary work
    • DB Shoulder Press 10 x 3
    • ssw/10 band pull aparts

Day 4
  • Jerk from Rack
    • 72%x4x2
    • 82%x2x2
    • 87%x1x3
  • Front Squat (work on keeping hands on the bar)
    • 80%x2x5

Day 5
  • Mobilize shoulders and pecs)
  • General Warm up
  • DL+ Snatch (bar doesn’t touch the floor)
    • 65-75%x1+2x6
  • Clean with pause @knee + Jerk
    • 70-80%x1+2x6

0 Comments

Week 1

11/19/2018

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Day 1
  • Mobilize Traps and Shoulders (Rec: Single arm KB OHS)
  • Power Snatch from Hip
    • 50-60% x 5 x 3
  • Snatch DL
    • 70 - 80% x 5 x 3
  • Auxiliary Work
    • Bent Row 10 x 3
    • ssw/10 band pull aparts

Day 2
  • Snatch Grip Shoulder Press 4 x 2, Snatch Grip Push Press 3 x 2, Snatch Grip Jerk 2 x 3
    • Add weight across sets and exercises
  • Back Squat
    • 70% x 5 x 3
  • Tall box jumps 3 x 4

Day 3
  • Mobilize Hips (Rec: Kang Squat or Stiff leg single leg DL)
  • Power Clean from Hip
    • 50-60% x 5 x 3
  • RDL
    • 70-80% (of clean max) x 5 x 3
  • Auxiliary work
    • DB Bench Press 10 x 3
    • ssw/10 DB lateral raise

Day 4
  • Jerk from Rack
    • 70% x 3 x 1
    • 80% x 2 x 1
    • 85% x 2 x 2
  • Front Squat (work on keeping hands on the bar)
    • 70% x 4 x 3

Day 5
  • Mobilize shoulders and pecs (rec: weighted dislocates)
  • Snatch with pause @ mid thigh
    • 65-75% x 3 x 6
  • Clean + pause Jerk
    • 65-75% x 1+3 x 5


0 Comments

Week 26

10/29/2018

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Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Snatch grip shoulder press + ohs + drop snatch
      1. Light: 2 + 2 + 2 x 5
  2. Snatch
    1. Light x 2 x 2
    2. Add weight x 1 x 6
  3. Snatch Pull
    1. 105 - 115% x 1 x 4
  4. Auxiliary Work
    1. Band pull aparts
      1. 10 x 4
    2. DB shoulder press
      1. Right arm - Left arm - both x 3 x 3

Day 2
  1. Back Squat
    1. 80% x 3
    2. 85% x 2
    3. 90% x 1 x 3
  2. Power Jerk
    1. Moderate - Heavy x 3 x 3
  3. Auxiliary
    1. DB row 5 x 5
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. 10s thruster negative x 5
  2. Clean
    1. Light x 2 x 2
    2. Add weight x 1 x 4
  3. Clean Pull
    1. 105 - 115% x 1 x 4
  4. Auxiliary Work
    1. DB Bench
      1. 5 x 5
    2. OH tricep extn or band tricep extn
      1. 10 x 3

Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk
    1. Light x 2+2 x 2
    2. Add Weight x 1 + 1 x 3
  4. Front Squat
    1. 80% x 2
    2. 85% x 1
    3. 90% x 1 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch
    1. Light 2 x 3
    2. Moderate 1 x 5
  3. Power Clean
    1. Light 2 x 2
    2. Moderate 1 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

0 Comments

Week 25

10/22/2018

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--

Peaking for Redline Meet

Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch + Power Snatch + Snatch
      1. 1+1+1 x 4
  2. Snatch
    1. Light x 2 x 2
    2. Add weight x 1 x 5
  3. Snatch DL
    1. 110 - 120% x 2 x 4
  4. Auxiliary Work
    1. Sots press or Snatch Shoulder Press
      1. 10 x 4
      2. ssw/15 back extensions
Day 2
  1. Back Squat
    1. 85-95% x 2 x 4
  2. Jerk from rack
    1. 5 x 1
    2. 3 x 2
    3. 1 x 3
  3. Auxiliary
    1. 30m Heavy suitcase carry x 4 (use two KBs if necessary)
    2. Accumulate 60s in L-sit or seated leg raise

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Accumulate 2:00 in FS bottom position
  2. Clean
    1. Light x 2 + 1 x 2
    2. Add weight x 1 + 1 x 4
  3. Clean RDL
    1. 95-105% x 5 x 3
  4. Auxiliary Work
    1. DB incline Bench Press
      1. 10 x 4
      2. ssw/5 db manmakers

Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk
    1. Light x 2 x 2
    2. Add Weight x 1 x 3
  4. Front Squat
    1. 85-95% x 1 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch from knee
    1. Moderate 2 x 3
  3. Power Snatch
    1. 1 x 5 add weight
  4. Power Clean from knee
    1. Light - Moderate 2 x 2
  5. Power Clean
    1. 1 x 4 add weight
  6. Auxiliary
    1. 50m OH DB walk x 4
    2. ssw/10 HSPU or DB Shoulder Press
0 Comments

Week 24

10/15/2018

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Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
  2. Snatch Pull + Snatch from mid shin
    1. Light x 2 + 2 x 2
    2. Add weight x 1+ 1 x 5
  3. Snatch RDL
    1. 95 - 105% x 5 x 3
  4. Auxiliary Work
    1. Wide Grip Bent Row or Bench Row
      1. 10 x 4
      2. ssw/15 back extensions or 10 reverse hyper

Day 2
  1. Back Squat
    1. 70% x 3
    2. 80% x 2
    3. 85% x 5 x 3
  2. Push Press + Power Jerk
    1. Moderate - Heavy x 1+ 2 x 5
  3. Auxiliary
    1. 30m Heavy DB OH Carry x 3
    2. Accumulate 60s in L-sit or seated leg raise

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. 5 x 3 narrow grip OHS
  2. Clean Pull+ Clean from below knee + Jerk
    1. Light x 1+ 2 + 2 x 2
    2. Add weight x 1+ 1 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 x 4
  4. Auxiliary Work
    1. Bench Press
      1. 5 x 3
      2. ssw/10 GHD Sit ups or sit ups

Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from high Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from high Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 1 + 1 x 4
  4. Front Squat
    1. 70% x 2
    2. 80% x 1
    3. 85% x 3 x 3

Day 5
  1. Muscle Snatch + Power Snatch + Snatch
    1. 1+1+1 x 10
  2. Muscle Clean + Power Clean + Clean
    1. 1+1+1 x 8
  3. Shoulder Press
    1. 5 x 5
0 Comments

Week 23

10/9/2018

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Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Snatch grip shoulder press + ohs + drop snatch
      1. Light: 2 + 2 + 2 x 5
  2. No hook grip, no foot movement snatch
    1. Light x 2 x 2
    2. Add weight x 1 x 6
  3. Snatch DL
    1. 105 - 115% x 3 x 3
  4. Auxiliary Work
    1. Band pull aparts
      1. 10 x 4
    2. DB shoulder press
      1. Right arm - Left arm - both x 3 x 3

Day 2
  1. Back Squat
    1. 80% x 3
    2. 85% x 2
    3. 90% x 1 x 3
  2. Power Jerk
    1. Moderate - Heavy x 3 x 3
  3. Auxiliary
    1. DB row 5 x 5
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. 10s thruster negative x 5
  2. Power Clean + Clean
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 x 4
  4. Auxiliary Work
    1. DB Bench
      1. 5 x 5
    2. OH tricep extn or band tricep extn
      1. 10 x 3

Day 4
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from mid Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from mid Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 80% x 2
    2. 85% x 1
    3. 90% x 1 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch
    1. Moderate 2 x 3
    2. Heavy 1 x 5
  3. Power Clean
    1. Moderate 2 x 2
    2. Heavy 1 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank

0 Comments

Week 22

10/1/2018

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Week 21

9/28/2018

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Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Accumulate 2:00 in ohs bottom position
      1. 5 x 3
  2. Snatch Pull + Snatch  
    1. Light x 2 + 2 x 2
    2. Add weight x 1+ 1 x 5
  3. Snatch RDL
    1. 95 - 105% x 5 x 3
  4. Auxiliary Work
    1. Wide Grip Bent Row or Bench Row
      1. 10 x 4
      2. ssw/15 back extensions or 10 reverse hyper

Day 2
  1. Back Squat
    1. 67% x 3
    2. 77% x 2
    3. 82% x 5 x 3
  2. Push Press + Power Jerk
    1. Moderate - Heavy x 1+ 2 x 5
  3. Auxiliary
    1. 30m Heavy DB OH Carry x 3
    2. Accumulate 60s in L-sit or seated leg raise

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. 5 x 3 narrow grip OHS
  2. Clean Pull+ Hang Clean + Jerk
    1. Light x 1+ 2 + 2 x 2
    2. Add weight x 1+ 1 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 x 4
  4. Auxiliary Work
    1. Bench Press
      1. 5 x 3
      2. ssw/10 GHD Sit ups or sit ups

Day 4
  1. Warm Up  (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from high Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from high Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 1 + 1 x 4
  4. Front Squat
    1. 67% x 2
    2. 77% x 1
    3. 82% x 3 x 3

Day 5
  1. Muscle Snatch + Power Snatch + Snatch
    1. 1+1+1 x 10
  2. Muscle Clean + Power Clean + Clean
    1. 1+1+1 x 8
  3. Shoulder Press
    1. 5 x 5

​
0 Comments

Week 20

9/17/2018

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Snatch grip shoulder press + ohs + drop snatch
      1. Light: 2 + 2 + 2 x 5
  2. No hook grip, no foot movement snatch
    1. Light x 2 x 2
    2. Add weight x 1 x 6
  3. Snatch DL
    1. 100 - 110% x 3 x 3
  4. Auxiliary Work
    1. Band pull aparts
      1. 10 x 4
    2. DB shoulder press
      1. Right arm - Left arm - both x 3 x 3

Day 2
  1. Back Squat
    1. 87% x 3
    2. 92% x 2
    3. 97% x 1 x 3
  2. Power Jerk
    1. Moderate - Heavy x 3 x 3
  3. Auxiliary
    1. DB row 5 x 5
    2. Accumulate 90s in hollow hold

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. 10s thruster negative x 5
  2. Power Clean + Clean
    1. Light x 2 + 2 x 2
    2. Add weight x 1 + 1 x 4
  3. Clean Pull
    1. 95 - 105% x 2 x 4
  4. Auxiliary Work
    1. DB Bench
      1. 5 x 5
    2. OH tricep extn or band tricep extn
      1. 10 x 3

Day 4
  1. Warm Up  (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch from mid Blocks
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk from mid Blocks
    1. Light x 2+2 x 2
    2. Add Weight x 2 + 1 x 3
  4. Front Squat
    1. 82% x 2
    2. 87% x 1
    3. 92% x 1 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch
    1. Moderate 2 x 3
    2. Heavy 1 x 5
  3. Power Clean
    1. Moderate 2 x 2
    2. Heavy 1 x 4
  4. Auxiliary
    1. Accumulate 90s hang from pull up bar
    2. Accumulate 90s Weighted reverse plank or unweighted reverse plank ​
0 Comments

Week 19

9/17/2018

0 Comments

 
Day 1
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch + Power Snatch + Snatch
      1. 1+1+1 x 4
  2. Hang Snatch from Below Knee
    1. Light x 2 x 2
    2. Add weight x 1 x 5
  3. Snatch DL
    1. 105 - 115% x 3 x 3
  4. Auxiliary Work
    1. Behind the neck Snatch Shoulder Press
      1. 10 x 4
      2. ssw/15 back extensions
Day 2
  1. Back Squat
    1. 80% x 5 x 3
  2. Push Press
    1. Moderate - Heavy x 5 x 3
  3. Auxiliary
    1. 30m Heavy suitcase carry x 4 (use two KBs if necessary)
    2. Accumulate 60s in L-sit or seated leg raise

Day 3
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Accumulate 2:00 in FS bottom position
  2. Clean Pull + Hang Clean + Jerk
    1. Light x 2 + 1+ 1 x 2
    2. Add weight x 1 + 1 + 1 x 4
  3. Clean RDL
    1. 95-105% x 5 x 3
  4. Auxiliary Work
    1. DB incline Bench Press
      1. 10 x 4
      2. ssw/5 db manmakers

Day 4
  1. Warm Up  (after general warm up)
    1. PVC or Bar
    2. Power Snatch + OHS
      1. 3+3 x 4
  2. Snatch
    1. Light x 2 x 2
    2. Add Weight x 1 x 5
  3. Clean and Jerk  
    1. Light x 2 x 2
    2. Add Weight x 1 x 3
  4. Front Squat
    1. 80% x 3 x 3

Day 5
  1. Warm Up (after general warm up)
    1. PVC or Bar
    2. Muscle Snatch
      1. 5 x 3
    3. Snatch Balance
      1. 5 x 3
  2. Power Snatch from knee    
    1. Moderate 2 x 3
  3. Power Snatch
    1. 1 x 5 add weight
  4. Power Clean from knee
    1. Light - Moderate 2 x 2
  5. Power Clean
    1. 1 x 4 add weight
  6. Auxiliary
    1. 50m OH DB walk x 4
    2. ssw/10 HSPU or DB Shoulder Press

​
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