Workout of The Day

Bench Press 1-1-3-3-3-3
Bench Press for load:
#1: 1 rep @ 70%
#2: 1 rep @ 77.5%
#3: 3 reps @ 82.5%
#4: 3 reps @ 82.5%
#5: 3 reps @ 82.5%
#6: 3+ reps @ 82.5% of training 1RM
*Leave 1-2 reps in the tank on + set.

Dead bench
1 rep @ 82.5%,
1 rep @ 85%
1 rep @ 87.5% 1RM
* Rest 1-2 mins b/w sets.

AMRAP in 12: Strict CTB pull-up, Ring dip, Run
Complete as many rounds as possible in 12 minutes:
5 Strict chest-to-bar pull-ups
10 Ring dips
200m Run
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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