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Oly Weightlifting

Announcements

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)

WOD

Friday December 7th, 2018

Announcements

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 – WOD

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Warm-up

Weightlifting

Clean and Jerk Complex (5 x 5 )

Clean and Jerk Complex

5 Sets (Building to a Moderate):

5-Rep Touch and Go Squat Clean + Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

“Sore Eyes”

AMRAP 20:

20 Wallballs (20/14)

20 Sumo Deadlift High Pulls

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row
Scale weight as needed

WOD

Friday December 7th, 2018

Announcements

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 – Master Class

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Warm-up

Weightlifting

Clean and Jerk Complex (5 x 5)

Clean and Jerk Complex

5 Sets (Building to a Moderate):

5-Rep Touch and Go Squat Clean + Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

“Sore Eyes” (Masters)

AMRAP 15:

10 Wallballs (20/14)

10 Sumo Deadlift High Pull with KB

10 Box Jumps/Step ups (24/20)

10 Push Presses (65/45)

20/14 Calorie Row

WOD

Thursday December 6th, 2018

Announcements

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 – WOD

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Warm-up

Skill

Metcon (AMRAP – Reps)

Rope Climbs

AMRAP 5:

Seated L-Sit Legless Rope Climbs

(Scale: rope climbs)

Rest 1 Minute

AMRAP 2:

Rope Climbs
(If you did regular rope climbs for first AMRAP, then Scale to strict rope pull ups, further scaling would be pull up negatives) (Working on strict and strength)

Metcon

Metcon (AMRAP – Reps)

“Clean House”

5 Rounds:

AMRAP 4:

400 Meter Run

1 Round of “Cindy”

Max Power Snatches (115/80)

2 Minutes Rest Between
Cindy = 5 pull ups, 10 push ups, 15 air squats

Scaled 95/65

Score # of snatches

WOD

CrossFit Gymnastics Thursday December 6, 2018

Announcements

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 – CrossFit Gymnastics

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Warm-up

A.) Warm Up:

Tabata: Double unders or practice

Mobility

B.) Mobility:

Skin the cat

Sleeper stretch

Accessory

C.) Core:

3x- ring plank complex

:30 plank

:30 spider mans

:30 tuck cross

:30 rainbows

Rest 1:00

Skill

D.) Skill:

Kipping pull up practice

Metcon

Metcon (Time)

5-10-15-20

Strict pull-ups

40-30-20-10

Push-ups

WOD

Wednesday December 5th, 2018

Announcements

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 – WOD

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Warm-up

Metcon

Metcon (AMRAP – Reps)

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185
Scale weight as needed

Mobility

Lats

Pecs (pec smash)

Hams

Hips

Quads

Glutes

WOD

Wednesday December 5th, 2018

Announcements

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 – Master Class

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Warm-up

Skill

Pull up work

EMOM 5

Pull up negatives

Rest 1 min

AMRAP 2 Min

Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200 M run

5 Pull Ups

10 push ups

15 air squats

WOD

Oly Weightlifting

Announcements

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

Traps (barbell rollout)

Lats

Front rack

Wrist stretch

Hip flexor

Hip

Hamstring

Glutes

B. Barbell warmup

Weightlifting

Muscle Clean (4×3)

*practice

Tall Clean (5×2)

*practice

Power Clean (Single heavy)

Clean (Single heavy)

WOD

Endurance 12/4/2018

Announcements

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 – Specialty Class: CrossFit Endurance

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Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

1 rope climb

5 front squats 135/95

9 KB swings 2/1.5

10 weighted lunges 2/1.5

WOD