Workout of The Day

Clean Pull 3-2-2-1-1-1
Clean Pull for load:
#1: 3 reps @ 90%
#2: 2 reps @ 100%
#3: 2 reps @ 100%
#4: 1 rep @ 105%
#5: 1 rep @ 105%
#6: 1 rep @ 105%

Power Clean 3-3-3-2-2-2-2-2
Power Clean for load:
#1: 3 reps @ 50%
#2: 3 reps @ 60%
#3: 3 reps @ 70%
#4: 2 reps @ 75%
#5: 2 reps @ 80%
#6: 2 reps @ 80%
#7: 2 reps @ 80%
#8: 2 reps @ 80%

3 RFT: Run, DB snatch, Push-up
Complete 3 rounds for time of:
200m Run
12 Dumbbell muscle snatches / side (boys: 45#; girl 30#)
15 Push-ups
RPE 8

Machiko Emoto

Machiko is an owner and co-founder of CrossFit Toronto and Primal Athletes and a CrossFit Level II certified trainer.

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