Oly Weightlifting



CF Kids is postponed. New dates will release soon!

Register for Naughty Or Nice online and then come WOD with us on December 1 at 10am. All ages and abilities welcome. Bring a monetary donation that will go to Endure Athletics, serving homeless youth in the Murfreesboro area.

CrossFit Murfreesboro – Speciality Class: Weightlifting

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A. Mobility @0 min

Thoracic open barbell assist

pec stretch

external and internal shoulder distraction

30 sec hold – lat stretch

Front rack

Wrist stretch

Grip Strengthener

B. Barbell warmup


Strict Press (3×2)

*in split stance

*add weight each set

Push Press (3×2)

*in split stance

*add weight each set

Push Jerk (3×3)

*in split stance

*add weight each set

Push Press (4×5)

*same weight across

*with dumbbells

*in squat

Clean and Jerk Complex (see comments)

5 sets of:

(1) power clean + (1) front squat + (1) clean + (1) split jerk

*add weight as able

Deadlift (1RM)

1 RM clean dead lifts in 5 attempts