Workout of The Day

Front Squat 5-3-1-10
Front Squat for load:
#1: 5 reps @ 50%
#2: 3 reps @ 60%
#3: 1 rep @ 70%
#4: 10+ reps @ 75% of training 1RM
*Leave 0 reps in the tank on + set.
**Record your reps.

A1. Bulgarian split squat 3×8 reps / side
A2. Ab wheel 3×8 reps

4 RFT: DB power clean & push press, Box jump
Complete 4 rounds for time of:
10 Dumbbell power clean & push presses (boys: 40#; girls: 25#)
15 Box jumps (boys; 24”; girls: 20”)
RPE 8

2 RFR: Bike, Wall ball shot, Row, Double-under
Complete 2 rounds for reps and calories:
3 minutes Bike for calories
1 minute rest
3 minutes Wall ball shot (boys: 20#; girls: 14#)
1 minute rest
3 minutes Row for calories
1 minute rest
3 minutes Double-unders
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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