Pausing Back Squats

CrossFit Fireground – CrossFit

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Tempo Back Squats (1-1-1-1-1-1-1)

7 Sets

1 Tempo Back Squat

7 sec down & 3 sec pause in bottom

Set 1- 58%

Set 2- 60%

Set 3- 62%

Set 4- 64%

Set 5- 66%

Set 6- 68%

Set 7- 70%
Resting 60 Sec between sets

Squat Therapy (1-1)

2x 30s-60s Squat hold 135/95

In the bottom of our squat, we are looking to hold an active position under load. Step out to your regular squat stance, with the next aim being to find the bottom of the squat. Looking for best active position & bottom.

Wall Street (Time)

3 Rounds

800m Run

40 KBS 1.5/1

40 Wallballs 20/14 @10′

Row 1000m

Bike 2400m

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