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Monday December 3rd, 2018

CrossFit Murfreesboro – Master Class

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Warm-up

Weightlifting

Stamina Squatting (6 x 3, 6. x 6)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squat

Even Minutes: 6 Back Squats
67% of front squat max

Metcon

Metcon (AMRAP – Reps)

“Freedom Sauce” (Masters)

AMRAP 3:

15 Front Squats (65/35)

15 Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Front Squats (85/55)

12 Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

9 Front Squats (115/75)

9 Burpees

Max Calorie Row
*Scale weight as needed

WOD

Oly Weightlifting

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

B. Barbell warmup

Weightlifting

Dip Drive (3×2)

*practice

Tall Jerks (3×2)

*practice

Jerk Balance (3×2)

*practice

Push Jerk (Single heavy)

Split Jerk (Single heavy)

WOD

Naughty or Nice

Announcements

Naughty Or Nice is Dec 1. Register for free at naughtyornice.events and come WOD with us on December 1 at 10am. All ages and abilities welcome. Bring a monetary donation to go to Endure Athletics, serving homeless youth in the Murfreesboro area. Brunch Pot Luck to follow.

Save the date. CFM Christmas party at the Retzlaff’s Dec. 21. Time and details to follow.

CrossFit Murfreesboro – WOD

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Metcon

Metcon (Time)

Naughty or Nice Rx

15-12-9

Power Snatch (95/65)

30 Double Unders

Thrusters (95/65)

30 Double Unders

Metcon (Time)

Naughty or Nice Scaled

15-12-9

Power Snatch (75/55)

30 Double Unders (60 Singles)

Thrusters (75/55)

30 Double Unders (60 Singles)

Metcon (Time)

Naughty or Nice Elf

4 Rounds

10 Kettle Bell Swings

20 Single Unders

10 Plate Jumps (15#)

20 Single Unders

*Plate jumps are like box jumps to a plate.

WOD

Oly Weightlifting

Announcements

Naughty Or Nice is Dec 1. Register for free at naughtyornice.events and come WOD with us on December 1 at 10am. All ages and abilities welcome. Bring a monetary donation to go to Endure Athletics, serving homeless youth in the Murfreesboro area. Brunch Pot Luck to follow.

Save the date. CFM Christmas party at the Retzlaff’s Dec. 21. Time and details to follow.

CrossFit Murfreesboro – Speciality Class: Weightlifting

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Warm-up

A. Mobility @0 min

Lats

Front rack

Wrist stretch

Grip Strengthener

Hamstrings

Hips/hip flexor

Glutes

B. Barbell warmup

Weightlifting

Push Press (4×5)

*add weight

Strong dip

No hyperextention in back

Tuck ribcage in

Muscle Clean (5×1)

(1) high hang muscle clean + (1) low hang muscle clean + (1) muscle clean from floor

*until failure. then, transition to power clean complex (instead of muscle clean). Do 3 sets

*add weight

Power Clean (single heavy)

Clean and Jerk Complex (Single Heavy)

(1) power clean + (1) squat clean + (1) front squat

*add weight

Accessory

Superset – 3 SETS

(10) weighted bench dips

(5) dumbbell row *each arm

(20) dumbell shrugs

WOD

Masters Friday November 30, 2018

Announcements

Naughty Or Nice is Dec 1. Register for free at naughtyornice.events and come WOD with us on December 1 at 10am. All ages and abilities welcome. Bring a monetary donation to go to Endure Athletics, serving homeless youth in the Murfreesboro area. Brunch Pot Luck to follow.

Save the date. CFM Christmas party at the Retzlaff’s Dec. 21. Time and details to follow.

CrossFit Murfreesboro – Master Class

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Warm-up

Weightlifting

Deadlift (3×3, 3×3, 3×3)

Deadlift

3×3 at 76%

3×3 at 81%

3×3 at 86%

Metcon

Metcon (Time)

200 Meter Run

25 Power Clean (75/45)

200 Meter Run

25 Box Step up and overs (24/20)

200 Meter Run

25 Thrusters (75/45)

WOD

Friday November 30, 2018

Announcements

Naughty Or Nice is Dec 1. Register for free at naughtyornice.events and come WOD with us on December 1 at 10am. All ages and abilities welcome. Bring a monetary donation to go to Endure Athletics, serving homeless youth in the Murfreesboro area. Brunch Pot Luck to follow.

Save the date. CFM Christmas party at the Retzlaff’s Dec. 21. Time and details to follow.

CrossFit Murfreesboro – WOD

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Warm-up

Weightlifting

Clean Complex (5×1)

5 Sets (Building to a Moderate):

2 Hang Power Cleans + 1 Push Press

2 Hang Power Cleans + 1 Push Jerk

2 Hang Power Cleans + 1 Split Jerk

Metcon

Metcon (Time)

For Time:

30 Clean and Jerks (135/95) (RX+ 185/135)

On the Minute: 7 Toes to Bar

WOD

CF Gymnastics Thursday November 29, 2018

Announcements

Naughty Or Nice is Dec 1. Register for free at naughtyornice.events and come WOD with us on December 1 at 10am. All ages and abilities welcome. Bring a monetary donation to go to Endure Athletics, serving homeless youth in the Murfreesboro area. Brunch Pot Luck to follow.

Save the date. CFM Christmas party at the Retzlaff’s Dec. 21. Time and details to follow.

CrossFit Murfreesboro – CrossFit Gymnastics

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Warm-up

Plyometric warmup with plate

-steps

-up/down

-font/back

-side/side

-highs man

-burpee

-one foot

-spin

Mobility

-table top plus crossover

-half child’s pose

-partner stretches

Body Armor

3.) Boulder shoulders- 2X

-20 Handstand shoulder shrugs

-20 theraband

-20 Ring plank drill

-10 KB press + OHS/ arm

-20 Cross Symmetry Rows

Metcon

Metcon (Time)

4.) For Time:

5 legless Rope climbs

Run 2 laps

4 legless rope climbs

30 box jumps

3 legless rope climbs

Run 2 laps

2 legless rope climbs

30 box jumps

1 legless rope climb

Scale:

-scale reps

-legless hold, equal time per arm

-Rope stand ups

WOD

Thursday November 29, 2018

Announcements

Naughty Or Nice is Dec 1. Register for free at naughtyornice.events and come WOD with us on December 1 at 10am. All ages and abilities welcome. Bring a monetary donation to go to Endure Athletics, serving homeless youth in the Murfreesboro area. Brunch Pot Luck to follow.

Save the date. CFM Christmas party at the Retzlaff’s Dec. 21. Time and details to follow.

CrossFit Murfreesboro – WOD

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Warm-up

Weightlifting

Deadlift (3×3, 3×3, 3×3)

3×3 at 76%

3×3 at 81%

3×3 at 86%

Metcon

Metcon (Time)

“Fair Share”

Teams of 3

2 Rounds (30 Minute Time Cap)

200 Meter Run (Each)

100 Power Snatches (75/55)

200 Meter Run (Each)

100 Box Jump Overs (24/20)

200 Meter Run (Each)

100 Thrusters (95/65)

WOD

Masters Wednesday November 28, 2018

Announcements

Naughty Or Nice is Dec 1. Register for free at naughtyornice.events and come WOD with us on December 1 at 10am. All ages and abilities welcome. Bring a monetary donation to go to Endure Athletics, serving homeless youth in the Murfreesboro area. Brunch Pot Luck to follow.

Save the date. CFM Christmas party at the Retzlaff’s Dec. 21. Time and details to follow.

CrossFit Murfreesboro – Master Class

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Warm-up

Weightlifting

Clean and Jerk Complex (5×1)

5 sets building to a moderate

3 power cleans + 1 push Jerk

Body Armor

Alternating On the Minute x 16 (4 Rounds)

Minute 1: 50′ Dumbell Walking Lunge

Minute 2: 9 Deadlifts (185/95) + 25′ Bear Crawl

Minute 3: 60 Single Unders

Minute 4: Rest

WOD