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

12/3/2018

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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

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