Workout of The Day

Front Squat 6×3
Front Squat for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 3+ reps @ 75% of training 1RM
*Leave 2-3 reps in the tank on + set.
*Add 1kg to training max for each additional ‘+’ rep from Sep 15.

Front Pause Squat 3×3
Front Pause Squat for load:
#1: 3 reps @ 71%
#2: 3 reps @ 71%
#3: 3 reps @ 71% of training 1RM
*Pause 3 sec at bottom.

3 RFT: Hang clean, Row, Plank
Complete 3 rounds for time of:
12 Hang cleans (boys: 50kg; girls: 35kg)
500m Row
Plank hold for time equal to row 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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