CrossFit PTC – WOD
Paused Back Squat (7×3 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.
