Workout of The Day

Segment Snatch 3-3-2-2-2-2
Segment Snatch for load:
#1: 3 reps @ 67.5%
#2: 3 reps @ 67.5%
#3: 2 reps @ 72.5%
#4: 2 reps @ 72.5%
#5: 2 reps @ 72.5%
#6: 2 reps @ 72.5%
*Pause 3 seconds at knee.

Front Squat 3-3-8-8
Front Squat for load:
#1: 3 reps @ 60%
#2: 3 reps @ 67.5%
#3: 8 reps @ 72.5%
#4: 8+ reps @ 72.5% of training 1RM
*Leave 1-2 reps in the tank on + set.

1 ¼ Front squat 4×3 reps @ 70-75% 1RM

AMRAP in 12: Ring dip, Power clean
Complete as many rounds as possible in 12 minutes of:
6 Ring dips
6 Power cleans (boys: 50kg; girls: 35kg)
RPE 8

For time: Row, Pull-up, Push-up, Wall ball shot
Complete the work load in any order for time:
4500m Row
50 Pull-ups
70 Push-ups
90 Wall ball shots (boys: 20#; girls: 14#)
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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