CrossFit NOLA 504
Like Us
  • Enter CrossFit NOLA.com
  • Home
  • Start Here
  • About Us
    • Testimonials
    • Our Mission
    • Coaches
    • Pricing
    • Location >
      • 8422 Burthe St
      • 540 N Cortez St
    • What is CrossFit
    • Gym Rules
    • Nutrition
    • Equipment Sales
    • Schedule
  • Blogs
    • CrossFit NOLA 504
    • Nutrition Blog
    • CFNOLA Competitors
    • Member Spotlight
    • CrossFit Kids
  • Schedule / Class Sign In
    • Online Store

130425

4/24/2013

0 Comments

 
Thursday

Warm up:
Row 250m easy, then 250m fast w/o straps
15 wall squats

Mobility

Strength/Skill:
Back Squat
10 min EMOM:
3 reps @ 60-70% of 1RM

WOD:
Choice:
Run or Row 5k (allow 30 mins)
OR
Power Clean & Jerk ladder 

Try to build to a 1 rep max: 3-3-2-1-1-1-1-1
Warm up:
50% x 3 cleans + 1 jerk
60%x 3 cleans + 1 jerk
75% x 2 cleans + 1 Jerk

Then Build to Heavy Single:
80%x 1 clean and jerk
85%x 1 clean and jerk
90%x 1 clean and jerk
Then 2-3 attemps at a 1 rep max

If you do not know your max, start off very light and work on technique. Build to a heavy single. The above guide should give you a great opportunity to make a successful lift. 
DO NOT START TOO HEAVY AND DO NOT MAKE MORE THAN 3 ATTEMPTS AT A 1RM.





Picture
0 Comments



Leave a Reply.

    Contact Us

    CrossFit NOLA
    8422 Burthe St
    New Orleans, LA 70118

    CrossFit NOLA 504
    540 N. Cortez St
    New Orleans, LA 70119

    [email protected]
    504-861-0610 (call or text)

    Next Fundamentals Classes

    Interested in joining the gym?

    New to CrossFit?

    Next fundamentals course will start on Tuesday August 20th at 6:30 am at 540 N Cortez or at 7:30 pm at 8422 Burthe St (both sessions run T, Th). 

    Sign up here!
    More info here

    Space is limited!  (if you wait until the last day, you might not get in)

    Head Coaches

    Liz Carrier
    [email protected]

    Jeff Germond
    [email protected]

    CrossFit NOLA 504

    We are a CrossFit Affiliate in Mid-City!  Stop by and check us out!

    Reebok Crossfit Nano 2.0
    CrossFit Journal: The Performance-Based Lifestyle Resource

    Sites We Visit

    Hollywood Livestock, Next delivery date Julyy 31st

    CrossFit NOLA

    Pre-Made Paleo
    GORUCK Challenge
    Marks Daily Apple
    CrossFit
    OPT
    Louisiana Philharmonic
    CrossFit Endurance
    Mobility WOD
    Beyond the Whiteboard
    Gary Taubes's Blog
    Whole 9

    Archives

    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011
    October 2011

    Categories

    All
    Teamwod

    RSS Feed

Powered by Create your own unique website with customizable templates.