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Oly Weightlifting

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Join the Open team draft! Sign up at the desk by Feb 18… you are going to be doing the WOD every Friday anyway! You might as well be drafted to our coach’s fantasy team! Earn points each week to help your team! Get ready for The Open and join us each Friday night for the WOD and a Bar and Grill! Feb 22- March 22.

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CrossFit Murfreesboro – Speciality Class: Weightlifting

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Warm-up

A. Mobility @0 min

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

B. Track Drills

C. C&J Barbell warmup

5 behind the neck strict presses

5 good mornings

5 elbow rotations

5 back squats

5 straight leg deadlifts

5 lunges *each leg

5 side lunges *each leg

5 muscle cleans

5 push jerks

5 split jerks

30 second warrior stretch *each side

Weightlifting

Jerk Complex (See comments)

3×2 Strict press in split stance

3×2 Push press in split stance

3×3 Push jerk in split stance

*add weight each set

Jerk Complex (5×1)

(1) dip drive (1) push jerk + (1) dip drive + (1) split jerk

*add weight but keep light to focus on speed and technique

Tall Clean (5×2)

*from high hang

*add weight each set

Clean and Jerk Complex (5+ x 1)

(1) high hang clean + (1) front squat + (1) split jerk

*add weight

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