Premiere pro CC 2019/2020 freezes when using .mov files

your video has a Variable Frame Rate use https://handbrake.fr/ open source transcoder/converter to convert to Constant Frame Rate

Hi daniels87083163,

I think the best way to go for you is to create Proxies, do your editing and relink to the originals when you are ready to export your sequence. Check the option Proxy > Create proxies in the right click over a clip in the project window. 

There's no "right way" to use a MOV file, as has already been noted, it's just a "wrapper". A lot of times you can just change the file type to mp4 and it'll be the same thing. What is likely happening is that your video is VBR, the bit rate and frame rate isn't constant. It can be a common problem with iPhone footage. So, Premiere may be choking on that as your sequence doesn't quite match up. It's advisable in most cases to make sure your footage is converted to a constant frame rate and bit rate so that it's much easier for the player/editor software to manage it. So even if you transcoded to mov, it shouldn't be an issue but what might be solving it is that it's "fixed" the internal video rate to be constant.

Many thanks for the quick reply.

Please find below the 3 screenshots for general, video and audio.

MOV is a wrapper, what is inside YOUR wrapper - Exactly what is INSIDE the video you are editing?
Report back with the codec details of your file, use the program below
Free program to get file information for PC/Mac http://mediaarea.net/en/MediaInfo/Download
- when you analyze your file in MediaInfo and post a screen shot in the forum, do so in TREE view