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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

Hip flexor

Glutes (pigeon stretch)

Hamstring (tri-planar hamstring)

Calves & Achilles

B. Tempo Assault Bike

1 min bike (50 second medium pace; 10 sec sprint)

15 air squats

1 min bike (50 second medium pace; 10 sec sprint)

8 walkouts

1 min bike (50 second medium pace; 10 sec sprint)

20 second bicycle crunches

1 min bike (50 second medium pace; 10 sec sprint)

2x(8 scap pull-ups + 5 kip swings + 3 strict pull-ups)

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

Strict Press (4×3)

*add weight each set

Clean Complex (5×2)

(1) low hang panda pull + (1) low hang power clean + (1) low hang clean

Clean and Jerk (5+ x 1)

*from low hang

*add weight each set

Clean Complex (4×1)

(2) pause clean deadlifts + (3) clean pulls

*add 10 – 20 from last week

*pause 2 seconds at knee (launch position)

*same weight across

Accessory

Superset 3X

10 banded pull throughs

8 GHD back extensions

30 sec plank holds