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Oly Weightlifting

Announcements

CrossFit Kids Starting Tuesday January 8 at 5PM!!! Tuesdays and Thursdays 5-5:45PM and Saturdays 10-10:45. 10 session pass for $100. Get 5 free sessions when you purchase 10 by January 8!

New Year’s Deal… Free On Ramp and Starter Bag with a 3 month commitment!!! Pass it on! Last day to get the deal is Tuesday January 8! On Ramp Starts Tuesday January 8 at 6pm.

CrossFit Murfreesboro – Speciality Class: Weightlifting

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Warm-up

A. Mobility @0 min

Thoracic

Lats

Pecs

Traps (barbell rollout)

Wrist stretch

Hamstrings

Hip flexor

B. Barbell warmup

Weightlifting

Front Squat (See comments)

(1) pause front squat + (1) 1-1/4 front squat + (1) front squat

*work to a heavy in 5-6 sets, then 3 sets @ 80%

Record heaviest set

*for pause squat, pause 2-3 seconds in bottom of squat

Strict Press (Heavy set of 3)

*wide grip, behind the beck

*no press out

*add weight

Snatch complex (5×2)

From low hang:

(1) shrug +

(1) high pull

(1) power snatch

*open up hips entirely before pull

*engage lats; knuckles pointing down

*reset/regrip between reps

Accessory

SUPERSET – 3 sets

(25) Russian twists w/ med ball

(10) close grip push-ups

(20) clam shells with band *10 each leg

(14) single arm dumbbell row *7 each arm

WOD

Saturday January 5, 2019

Announcements

CrossFit Kids Starting Tuesday January 8 at 5PM!!! Tuesdays and Thursdays 5-5:45PM and Saturdays 10-10:45. 10 session pass for $100. Get 5 free sessions when you purchase 10 by January 8!

New Year’s Deal… Free On Ramp and Starter Bag with a 3 month commitment!!! Pass it on! Last day to get the deal is Tuesday January 8! On Ramp Starts Tuesday January 8 at 6pm.

CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Metcon (Time)

5 rounds for time of:

400-m run

15 thrusters

10 burpees

Men: 75 lb.

Women: 55 lb.

Cash Out

Sit-ups (1×100)

Mobility

WOD

Masters Friday January 4, 2019

Announcements

CrossFit Kids Starting Tuesday January 8 at 5PM!!! Tuesdays and Thursdays 5-5:45PM and Saturdays 10-10:45. 10 session pass for $100. Get 5 free sessions when you purchase 10 by January 8!

New Year’s Deal… Free On Ramp and Starter Bag with a 3 month commitment!!! Pass it on! Last day to get the deal is Tuesday January 8! On Ramp Starts Tuesday January 8 at 6pm.

CrossFit Murfreesboro – Master Class

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Warm-up

Gymnastics

4 Rounds:

:30 Seconds Max Dips

:30 Seconds Rest

:30 Seconds Max Push-ups

:30 Seconds Rest

Metcon

Metcon (AMRAP – Reps)

Fight Gone Bad Masters

2 rounds for total reps:

1 min Wall Balls (20/14 lb)

1 min rest

1 min Sumo Deadlift High-Pulls (55/35 lb)

1 min rest

1 min Box Jumps (20 in)

1 min rest

1 min Push Press (75/55 lb)

1 min rest

1 min Row (calories)

1 min Rest

Mobility

WOD

Friday January 4, 2019

Announcements

CrossFit Kids Starting Tuesday January 8 at 5PM!!! Tuesdays and Thursdays 5-5:45PM and Saturdays 10-10:45. 10 session pass for $100. Get 5 free sessions when you purchase 10 by January 8!

New Year’s Deal… Free On Ramp and Starter Bag with a 3 month commitment!!! Pass it on! Last day to get the deal is Tuesday January 8! On Ramp Starts Tuesday January 8 at 6pm.

CrossFit Murfreesboro – WOD

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Warm-up

Weightlifting

Squat Clean (5×1 complex)

Squat Clean Complex

On the 90 Seconds x 5:

Power Clean + Hang Squat Clean + Squat Clean

work to a heavy set

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Body Armor

Then as time allows (But please try to get it in)…

3×8 Stiff Legged Deadlift

3×12 Barbell Bent Over Row

3×12 Goblet Squats

Mobility

WOD

Saturday, December 29th, 2018

CrossFit Murfreesboro – WOD

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Warm-up

Skill

Rope Climb (10 sets x 1 rep)

Not for time

Metcon

Metcon (Time)

“Powerpuff”

For Time:

30 Toes to Bar

400 Meter Run

15 Power Cleans (175/115)

800 Meter Run

15 Power Cleans (175/115)

400 Meter Run

30 Toes to Bar

Scale weight as needed

Knees above hips/cobra kicks for T2B

WOD

Friday, December 28, 2018

CrossFit Murfreesboro – Master Class

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Warm-up

Metcon

Metcon (Time)

2 Rounds:

20/15 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (35/20)

9 Lateral Burpees over Rower

WOD

Friday, December 28th, 2018

CrossFit Murfreesboro – WOD

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Warm-up

Weightlifting

Metcon

Metcon (Time)

“Vader”

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Scaling Options:

Row – none

Scale weight as needed

Burpees – step over bar

WOD

Saturday, December 22, 2018

CrossFit Murfreesboro – WOD

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Warm-up

Metcon

Metcon (Time)

Tim Cap: 45 Minutes

50 Double Unders per partner

200 Pullups

40 Double Unders per partner

200 Pushups

30 Double Unders per partner

200 Situps

20 Double Unders per partner

200 Squats

10 Double Unders per partner

Rx+ Weighted Vest

Scaling Options:

Pull Ups: banded PUs, Ring Rows, Bar Rows

Push Ups: Knees, Box push ups

Squats: Squat to target (box or Med ball)

Dubs: 3X Dubs for Singles

WOD

Saturday, December 22, 2018

CrossFit Murfreesboro – Master Class

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Warm-up

Metcon

Metcon (Time)

ANGIE MEETS ANNIE

50 Double Unders per partner

200 Pullups

40 Double Unders per partner

200 Pushups

30 Double Unders per partner

200 Situps

20 Double Unders per partner

200 Squats

10 Double Unders per partner

WOD