Primary Strength: Front Squat

I Will CrossFit – CrossFit [Age 18+]

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Complete 5×3 working between 85-95% of your 1RM Front Squat

**This session should be heavy!**

Focus on your setup (sequencing of the hips, core, elbows/chest & breath) between your reps in every set.

If you have no idea what your max is, work up to a strong effort set of 3 in 5 sets.

Metcon (Time)

Complete 3 rounds for time:

10/15 Cal Bike

10 Dumbbell Hang Squat Clean #35/50 (M50+ #25/40)

100m Farmer Carry

Focus on getting the bike going early. Sit up tall and watch your breathing.

Use your glutes to stand up from your squat.

During the Farmer Carry get a good pace going and minimize the time spent on this movement.

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