Box Squats

CrossFit Fireground – CrossFit

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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

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