CrossFit Fireground – CrossFit
Weightlifting
Box Squats
On the minute x 8
2 reps per minute
Set 1&2 60% of 1RM
Set 3&4 65%
Set 5&6 70%
Set 7&8 75%
After completing box squats we will go into a regular back squat
3 Sets of 2 reps
Set 1- 83%
Set 2- 85%
Set 3- 87%
Scoring the last set of 2
Set a box, or stack plates, so that we squat to just slightly below parallel. Come to a stop on the box and our shin bones are vertical.
Frank the Tank (3 Rounds for reps)
5 Min working 5 min resting
Round 1
50 Wallballs 20/14 Females at 9′ Target
Remaining time AMRAP
12 Deadlifts 155/105 . RX+ 185/135
12 Bar over Burpees RX+ BFB
Rest 5 min
Round 2
35 Wallballs
Remaining time AMRAP
9 Deadlifts 185/135 RX+225/155
9 Bar over Burpees RX+BFB
Rest 5 Min
Round 3
20 Wallballs
Remaining time AMRAP
6 Deadlifts 225/155 RX+ 275/185
6 Bar over Burpees RX+BFB
