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