Thursday CrossFit Mickleton NJ


Strength

A.1: Snatch (5x4 @ >80% of 1RM )

*Touch and go squat snatches here *Working on barbell cycling

A.2: Goblet Squat (5x3/side tempo 33X0)

*Bewteen sets of snatch *Light load with focus on perfect technique and maximal depth

Metcon (AMRAP - Rounds and Reps)

3 minutes "ON" - 2 minutes "OFF" (3 total rounds 15 total minutes) "ON"- AMRAP 3 8 Calorie Bike 10 dumbbell alternating single arm snatch (5/arm) (50/35) 12 Dumbbell Walking Lunges (6/leg) *same weight as above "OFF" 2 minutes of light jog *Pick up where you left off RX+ 4 total round (20 total minutes)

Extra Work

a: Dumbbell Biceps Curl (3x8/side tempo 20X0)

*with back of upper arm supported on back of incline bench

b: Handstand Weight Shifting (3x3-6 shifts/side)

*2 second pause on each side *Perform Facing wall if able, if uncomfortable perfrom facing away from wall

c: Snatch Pull (3x2 tempo 20Xo)

*These are from the floor

#workoutoftheday

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