Workout of The Day

Front Squat 2-2-5-5-5
Front Squat for load:
#1: 2 reps @ 65%
#2: 2 reps @ 72.5%
#3: 5 reps @ 77.5%
#4: 5 reps @ 77.5%
#5: 5+ reps @ 77.5% of training 1RM
*Leave 1-2 reps in the tank on + set.

Speed squat 5×3 reps @ 67.5% 1RM
*Rest 90 sec b/w sets.

5 RFR: DB power clean, Ring dip
Complete 5 rounds for reps of:
1 minute Dumbbell power cleans (boys: 50#; girls: 35#)
1 minute Ring dips
1 minute rest
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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