Blog Archives - CrossFit NOLA 504

Thursday's Class WOD

1/29/2013

No scaling for this WOD
Since we are doing a team workout this week, you will not be

10-15 Minutes warm up

5 Minutes to find max snatch

Rest

In teams of 2:

1 mile run (switch every 400)
100 Double Unders
80 Wall balls 20/10' 14/9'
60 Box jumps (Regionals Standard) 24"/20"
40 Deadlifts 225/135

Saturday!

1/25/2013

3 RM DL
FGB

Wednesday and Thursday's training

1/25/2013

Wednesday
4 150# Med Ball to shoulder
8 Paralette HSPU
24 Cal row
X5
Rest 1:1
(This was an OUtlaw WOD)

Thursday
Snatch w/ pause at knee 1x9 75-85%
Snatch from floor 1X3 90 %
Clean and Jerk 1x11

Class WOD Thursday

1/23/2013

EMOM 12:00
Evens 25-35 double unders
Odds pistol work 3-5/leg (scale with

5 Rope Climbs
5 Clean and Jerks @ 145/115
4 Rope Climbs
4 Clean and Jerks @ 165/125
3 Rope Climbs
3 Clean and Jerks @ 185/135
2 Rope Climbs
2 Clean and Jerks @ 205/145
1 Rope Climb
1 Clean and Jerk @ 225/155

Tuesday 1/22/13

1/23/2013

EMOM 20:00
9 #45 weighted pushups
9 30" box jumps

3X400M Run w 1:30 Rest @ 85-90 % PRE (Rate of exertion) "how hard it feels" slightly faster than you would go if you were doing a mect

Every :45 for ten rounds
2 power snatches TnG @ 75%

EMOM 10:00 @ 70 - 75%
1 Power Clean
3 Push Press

Back Squat
Heavy 2 RM -15% 4-4-4

Monday 1/21/13

1/22/2013

EMOM 20:00
Evens 5 Bar Muscle Ups
Odds 25 Double Unders

Deadlift work to a 3RM

For time
30

Thursday 1/17/13

1/22/2013

Snatch EMOM 10:00 @ 75-80%

Clean and Jerk EMOM 10:00 75-80%

Front Squat 2 RM -10% (1-2-3) rest 1:00 between sets

Wednesday 1/16/13

1/17/2013

4 K recovery row 18 s/m
wear elevation mask if possible

5 rounds for time
Rest 1:1
3 muscle ups
5 dips
15 2 pood KB swings
50 Double under

Tuesday 1/15/13

1/16/2013

AM
20:00 EMOM
evens 7 strict HSPU
odds 8 30" box jumps

PM
EMOTM 10:00
Snatch
Snatch from knee
1+1
Snatch Grip DL 3-3-3-3
Back Squat 8RM -5% 4-4

Saturday's Class

1/15/2013

Here is the link for the WODs we are doing this Saturday. If you want to participate online, I believe you can register at this site.

http://www.throwdownseries.com/