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Oly Weightlifting

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Win your own bar or a Hylete backpack!
12 PRs of Christmas running Monday- Thursday for 3 weeks in December! Watch our FB group for daily challenges released at 8PM. You then have until 8pm the following day to add your video to your own FB or IG with #CFMNewYearsDeal19 @crossfitmurfreesboro

CFM Christmas Party Friday December 21 6pm @ the Retzlaff’s

CF Kids coming back in January!!!! Stay tuned for days and times! See the #CFMNewYearsDeal19 for an extra deal for all our kiddos!

CrossFit Murfreesboro – Speciality Class: Weightlifting

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Warm-up

A. Mobility @0 min

Thoracic

Lats

Pecs

Traps (barbell rollout)

Front rack

Wrist stretch

Hip

Hip flexor

Glutes

Hamstrings

B. Track drills

C. Barbell warmup

Weightlifting

Dip Drive (4×2)

*tempo pause dip drive

3 second decline into dip, 2 second pause in dip, then drive

*add weight

Clean Complex (4 sets)

(2) shrugs + (2) pulls + (2) muscle cleans + (2) power cleans

*add weight

Clean and Jerk Complex (4 sets)

3 position clean + split jerk

*focus on keeping arm straight until hip are fully extended

*add weight

Clean and Jerk (Single heavy)

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