Workout of The Day

Front Squat 5-5-10-10
Front Squat for load:
#1: 5 reps @ 55%
#2: 5 reps @ 625%
#3: 10 reps @ 67.5%
#4: 10+ reps @ 67.5% of training 1RM
*Leave 1-2 reps in the tank on + set.

Front Pause Squat 3×5
Front Pause Squat for load:
#1: 5 reps @ 42.5%
#2: 5 reps @ 42.5%
#3: 5 reps @ 42.5%
*Pause 7 sec at bottom.

L-sit accumulate 2-3 minutes

3 RFT: Power clean, Run, Plank hold
Complete 3 rounds for time of:
15 Power cleans (boys: 55kg; girls: 40kg)
400m Run
Plank hold for time equal to run time
RPE 7

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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