CrossFit
STRENGTH
Pause Back Squat*
3-3-3-3-3
Start around 50%
*Regular speed down, full pause in the bottom then stand fast
Stimulus: Heavy
Rest: As Needed
WOD
21-15-9
Thruster 105/75lbs
Burpee Box Jump Overs 24/20″
Feel: Gas
Pacing: Reach
CrossFit
STRENGTH
Pause Back Squat*
3-3-3-3-3
Start around 50%
*Regular speed down, full pause in the bottom then stand fast
Stimulus: Heavy
Rest: As Needed
WOD
21-15-9
Thruster 105/75lbs
Burpee Box Jump Overs 24/20″
Feel: Gas
Pacing: Reach