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  • CrossFit AMRAP

Monday, June 15th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 10 athletes per class. You must register for class to attend.

STRENGTH:

Pausing Back Squat

On the Minute x 10:

1 Pausing Back Squat*


One Second Pause at:

  1. Going Down at Parallel

  2. Absolute Bottom of Squat

  3. Going Up at Parallel


NOTES:

  • Working a Pausing Back Squat today with 3 separate pauses

  • These are pauses built in at 3 locations:

  • Pause for 1 second at parallel on the way down.

  • Pause for 1 second at full depth.

  • Pause for 1 second at parallel on the way up.

  • Stay active in these pauses, as they are designed to work your positioning and help train you to recruit more muscle by squeezing the whole body hard

  • Build up in weight over the 10 minutes, starting at 50% of your 1RM Back Squat

  • These 10 reps are on the clock, starting at the top of each minute


WOD:

5 Rounds:


30 Double Unders

15 Thrusters (75/55)


Directly Into…


5 Rounds:

30 Double Unders

15 Overhead Squats (75/55)



GOAL: 12-20:00

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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