CrossFit Boro – CrossFit

Much like the box squats from last week, these Pause Front Squats will give us an opportunity to develop explosive strength out of “the hole” in the bottom of the squat by eliminating the stretch-reflex that we experience when we allow ourselves to “bounce” out of the bottom. Stay relatively light – those pauses make the squat way heavier!

This workout will be a heavy breather. Practice exhaling deeply during the run and through the Wall Walks since we have a tendency to hold our breath while upside down.

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A: Paused Front Squat (3×6 @ 55-60% 1RM Front Squat)

Pause for 3 seconds at bottom of squat

Rest 1 minute between sets

B: Metcon (Time)

5 RFT (25-min cap)

400m Run

6 Wall Walks


quad smash

foot smash

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