Tuesday
Run club: 630 pm, Uptown! Bring a watch!
Warm up:
6 x 50m strides w/ 2 push-ups after each
Mobility
Strength/Skill:
Pull-ups/Dips
Beg - 3 x 6 partner assisted pull-ups + box/bar dips
Int - 3 x 7 partner assisted pull-ups + box/bar dips
Adv - 3 x 10 strict pull-ups and ring dips
WOD:
3 rounds each
(P2 rests while P1 works)
250m row (90% effort)
14 lateral burpees
7 power snatch (135/95lb) Use NO MORE than 70-75 percent of your 1 RM
Congratulations to Page Zeringue of Uptown and Scott Bodie, 504, for their placement in the Festivus Games this past weekend.! They both competed in the Intermediate division consisiting of 3 WODS.
Click here to see all 3 workouts.
Page pr'ed her 3 rep max clean and jerk at 100 lbs and had a 2nd and a 3rd place finish to give her an OVERALL 3rd place finish!!
Scott also did a great job. He had a 1st place finish on WOD 2 which helped in placing him 4th OVERALL.
Way to represent CrossFIT NOLA and NOLA 504!
Run club: 630 pm, Uptown! Bring a watch!
Warm up:
6 x 50m strides w/ 2 push-ups after each
Mobility
Strength/Skill:
Pull-ups/Dips
Beg - 3 x 6 partner assisted pull-ups + box/bar dips
Int - 3 x 7 partner assisted pull-ups + box/bar dips
Adv - 3 x 10 strict pull-ups and ring dips
WOD:
3 rounds each
(P2 rests while P1 works)
250m row (90% effort)
14 lateral burpees
7 power snatch (135/95lb) Use NO MORE than 70-75 percent of your 1 RM
Congratulations to Page Zeringue of Uptown and Scott Bodie, 504, for their placement in the Festivus Games this past weekend.! They both competed in the Intermediate division consisiting of 3 WODS.
Click here to see all 3 workouts.
Page pr'ed her 3 rep max clean and jerk at 100 lbs and had a 2nd and a 3rd place finish to give her an OVERALL 3rd place finish!!
Scott also did a great job. He had a 1st place finish on WOD 2 which helped in placing him 4th OVERALL.
Way to represent CrossFIT NOLA and NOLA 504!
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