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Box Squat

Randy

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Workout

23Sept2014

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Stretches: Lunging Dislocates, Oly Wall Sit

Strength & Skill

Box Squat (3-3-3-2-2-2-1-1-1)

Heavy box squats to 90 degrees.

Metcon

Randy (Time)

For Time:
75 Power Snatches, 75# / 55#

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, September 23, 2014

Clients:

Leaderboard

Men's Box Squat
Trenton Campbell	09/23/2014	1 x 1 @ 465 lbs

Women's Box Squat
No female leaders to show...

Male Clients

1

Trenton
Campbell

4:30 PM CrossFit

1 x 1 @ 465 lbs

2

Justin
Stein

9:30 AM CrossFit

3 x 1 @ 405 lbs

3

Garrett
Eskelsen

6:00 AM CrossFit

1 x 1 @ 335 lbs

3-3-3-2-2-2-1-1-1 245-265-275-295-300-305-315-325-335

4

Bob
Gulino

4:30 PM CrossFit

1 x 1 @ 315 lbs

5

Evan
Martin

6:00 PM CrossFit

1 x 5 @ 145 lbs

Female Clients

1

Rebecca
Hildebrand

4:30 PM CrossFit

1 x 1 @ 225 lbs

125; 145; 165; 175; 185; 195; 205@2; 215

2

Ninette
Campbell

9:30 AM CrossFit

1 x 2 @ 195 lbs

3

Samantha
Williams

6:00 PM CrossFit

1 x 8 @ 175 lbs

3

Amy
Ballweg

6:00 PM CrossFit

1 x 5 @ 175 lbs