Gibbstown CrossFit


Today we are going to test our front squat after all the work we have been putting in. Try to build up slow and take your time between your sets. Remember recovery is a huge component to hitting a lift so rest 3-4 minutes before you hit your heavy lift. Remember to only go for 5lbs above your previous 1RM before you go up more. It's also OKAY if you do not PR. That does not mean you didn't get stronger. A lot of different components go into your lifts so stay positive here!

Front Squat (Take 20 Minutes to Build to a 1RM)


I want you to push this workout! Try to go unbroken and fast. Don't be afraid to hurt with this one. The goal is sub 8 minutes.

Metcon (Time)

For Time: 30 Calorie Row 30 Thrusters (75/55) 15 Calorie Row 15 Thrusters (75/55)

Extra Work

2 Sets: 30 Band Pull Throughs Rest 30 Seconds 40 Seconds/side Side Plank Rest 60 Seconds


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