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Paused Back Squat

Fran

Settings

Workout

Monday WOD

Paused Back Squat (7x3 pause back squat)

3 sec pause at bottom

Work up to a heavy set of 3 pause back squat, with a 3 second pause in the bottom of the squat. Do not bounce out of the bottom. Squeeze your glutes and explode.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Run two heats if needed for a big class. Use a weight on thrusters that allows for them to be close to unbroken. INTENSITY is the goal here. 3-8 minutes should be the time frame.

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

Whiteboard:

Monday, December 30, 2019

Male Clients

1

Ben
Gray

6:00 AM CrossFit

1 x 3 @ 315 lbs

1

Private

4:30 PM CrossFit

1 x 3 @ 315 lbs

2

AJ
Ross

6:00 AM CrossFit

1 x 3 @ 305 lbs

3

Paul
Miller

8:00 AM CrossFit

1 x 3 @ 275 lbs

4

Private

5:00 AM CrossFit

1 x 3 @ 245 lbs

5

Chris
Bryant

4:30 PM CrossFit

1 x 3 @ 235 lbs

45-135-185-215-235-235-235

5

Jason
Brown

10:00 AM CrossFit

1 x 3 @ 235 lbs

6

Adam
Doty

4:30 PM CrossFit

1 x 3 @ 225 lbs

6

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 225 lbs

7

Aiden
Bryant

4:30 PM CrossFit

1 x 3 @ 185 lbs

7

Art
Gore

10:00 AM CrossFit

1 x 3 @ 185 lbs

7

Chris
Davis

10:00 AM CrossFit

1 x 3 @ 185 lbs

45,75,95,125,135,165,185

7

Mike
McCleery

5:30 PM CrossFit

1 x 3 @ 185 lbs

7

Patrick
Dedoyard

8:00 AM CrossFit

1 x 3 @ 185 lbs

7

Robert
Meredith Jr

10:00 AM CrossFit

1 x 3 @ 185 lbs

8

Dave
Lombardo

5:00 AM CrossFit

3 x 3 @ 165 lbs

9

David
Johnson

8:00 AM CrossFit

1 x 3 @ 145 lbs

10

Jeff
Bixler

10:00 AM CrossFit

1 x 3 @ 135 lbs

10

Keith
Jones

5:30 PM CrossFit

1 x 3 @ 135 lbs

all the knees could handle

11

Johny
Mathur

5:30 PM CrossFit

1 x 3 @ 115 lbs

12

Ezequiel
Ramirez

5:30 PM CrossFit

7 x 3 @ 105 lbs

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

2 x 3 @ 135 lbs

1

Allison
Elliott

5:00 AM CrossFit

1 x 3 @ 135 lbs

1

Kiyoka
Yahaba

5:30 PM CrossFit

1 x 3 @ 135 lbs

1

Michelle
Vaughn

10:00 AM CrossFit

1 x 3 @ 135 lbs

1

Monica
Dingler

10:00 AM CrossFit

1 x 3 @ 135 lbs

1

Tammy
Lewis

5:00 AM CrossFit

1 x 3 @ 135 lbs

2

Brianna
Doty

4:30 PM CrossFit

1 x 3 @ 130 lbs

3

Emily
Thaxton

8:00 AM CrossFit

1 x 3 @ 115 lbs

3

Florisa
Acosta

8:00 AM CrossFit

1 x 3 @ 115 lbs

3

Lissy
Cowdery

5:30 PM CrossFit

1 x 3 @ 115 lbs

4

Estela
Falla-Ross

6:00 AM CrossFit

1 x 3 @ 105 lbs

4

Jessyca
Doty

4:30 PM CrossFit

1 x 3 @ 105 lbs

4

Marcy
Butler

8:00 AM CrossFit

1 x 3 @ 105 lbs

4

Monica
Lee

5:30 PM CrossFit

1 x 3 @ 105 lbs

4

Nancy
Miller

10:00 AM CrossFit

1 x 3 @ 105 lbs

5

Katherine
Tullis

4:30 PM CrossFit

1 x 3 @ 100 lbs

5

Rachel
Bard

4:30 PM CrossFit

1 x 3 @ 100 lbs

6

Alex
Wright

10:00 AM CrossFit

1 x 3 @ 95 lbs

6

Michelle
Gillespie

8:00 AM CrossFit

1 x 3 @ 95 lbs

7

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 85 lbs

7

Jami
Latham

10:00 AM CrossFit

1 x 3 @ 85 lbs

7

Melisa
Raney

10:00 AM CrossFit

1 x 3 @ 85 lbs

8

Natalie
Cosson

6:00 AM CrossFit

1 x 3 @ 70 lbs

8

Terry
VanHoy

6:00 AM CrossFit

1 x 3 @ 70 lbs

9

Kim
Bolen

8:00 AM CrossFit

1 x 3 @ 65 lbs