Menu

Oly Weightlifting

0 Comments

Announcements

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

View Public Whiteboard

Warm-up

A. Mobility @0 min

Lats

Front rack

Wrist stretch

Grip Strengthener

Hamstrings

Hips/hip flexor

Glutes

B. Barbell warmup

Weightlifting

Clean Pull (4×3)

*add weight

1 set from high hang

1 set from low hang

2 sets from floor

Muscle Clean (4×3)

*add weight

1 set from high hang

1 set from low hang

2 sets from floor

Power Clean (5×2)

*add weight

*focus on moving feet

Front Squat (5×2)

*same weight across sets

*feet in proper position – no narrow stances

*tempo squat (5 sec decline) with 2 sec pause at bottom of squat

Accessory

Superset – 3 SETS

Side bends (20 each side)

*with kettlebell

Sit-ups (20)

*weighted with kettlebell or dumbbell

L-sit (30 sec)

*accumulate 30 seconds