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Box Squats

Metcon

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Workout

07/19/2017

Weightlifting

Box Squats (5 Reps EOMOM for 10 Minutes )

Using a 16" or 20" Box, perform a full squat until you come to a complete resting & seated position on the box, then stand the weight back up.

Each set @ 65% of 1 RM

There is no "bail" on the box squat. If you get stuck in the seated position, have 2 spotters (1 on each side) help you back up.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 10 Minutes
200m run
08 Pistols*
08 Ring Rows
08 Dumbbell Push Press
(35/20)

- Rest Minutes 10:00-12:00 -

Repeat AMRAP for 5 Minutes, picking up where you left off.

*Sub for Pistols is 24 Air Squats

200m run counts as 1 rep.

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

Whiteboard:

Wednesday, July 19, 2017

Male Clients

1

Alec
Martinez

5:45PM CrossFit

5 x 5 @ 275 lbs

1

QUINTON
MUNGIA

5:45PM CrossFit

5 x 5 @ 275 lbs

2

Dustin
Pierce

5:45PM CrossFit

5 x 5 @ 215 lbs

2

Joshua
Dye

5:45PM CrossFit

5 x 5 @ 215 lbs

3

Cameron
Reeves

5:30AM CrossFit

2 x 5 @ 235 lbs

3

Jacob
Young

4:30PM CrossFit

2 x 5 @ 245 lbs

3

Ben
Stephenson

4:30PM CrossFit

1 x 5 @ 315 lbs

3

Chase
Young

4:30PM CrossFit

1 x 5 @ 265 lbs

3

David
De Leon Jr.

8:30AM CrossFit

1 x 5 @ 305 lbs

225, 245, 255, 275

3

Jeremy
Kelln

5:45PM CrossFit

1 x 5 @ 205 lbs

3

kyle
lawles

5:30AM CrossFit

1 x 5 @ 205 lbs

3

Luke
Jones

8:30AM CrossFit

1 x 5 @ 305 lbs

225,245,255,275

3

RW
Rice

6:45PM CrossFit

1 x 5 @ 255 lbs

3

Thomas
Morales

5:30AM CrossFit

1 x 5 @ 255 lbs

3

wesley
pope

8:30AM CrossFit

1 x 5 @ 305 lbs

3

RW
Rice

5:45PM CrossFit

1 x 3 @ 275 lbs

Female Clients

1

Ashley
Reeves

6:45PM CrossFit

5 x 5 @ 175 lbs

2

mckinsey
hall

5:45PM CrossFit

5 x 5 @ 105 lbs

2

Jacqui
Morrow

5:45PM CrossFit

5 x 5 @ 105 lbs

3

kelsey
ward

6:45PM CrossFit

5 x 5 @ 95 lbs

4

Robyn
Anderson

5:45PM CrossFit

5 x 5 @ 75 lbs

5

Merri
Padilla

4:30PM CrossFit

5 x 5 @ 65 lbs

1st 3 at 20 last 2 at16

6

Kim
STROH

8:30AM CrossFit

4 x 5 @ 115 lbs

6

NATALIE
LAWLES

8:30AM CrossFit

4 x 5 @ 115 lbs

first set at 100

6

Jacqui
Morrow

6:45PM CrossFit

3 x 5 @ 125 lbs

12in box

6

Abby
Jones

8:30AM CrossFit

2 x 5 @ 135 lbs

115,115,125,135,135

6

Brenna
Braddock

8:30AM CrossFit

2 x 5 @ 135 lbs

6

Dana
Forehand

8:30AM CrossFit

2 x 5 @ 135 lbs

6

Jo-Ann
Kerr

8:30AM CrossFit

2 x 5 @ 135 lbs

6

Tessa
Weston

8:30AM CrossFit

2 x 5 @ 55 lbs

6

Tracy
May

8:30AM CrossFit

2 x 5 @ 175 lbs

6

Emily
Hunt

4:30PM CrossFit

1 x 5 @ 95 lbs

6

Emily
Nix

5:30AM CrossFit

1 x 5 @ 185 lbs

6

jesseca
jackson

8:30AM CrossFit

1 x 5 @ 155 lbs

6

Kim
Waite

6:45PM CrossFit

1 x 5 @ 75 lbs

6

Meg
Brown

4:30PM CrossFit

1 x 5 @ 95 lbs

6

Paighton
Kelly

5:30AM CrossFit

1 x 5 @ 145 lbs