Workout of The Day

Bench Press 2-2-5-5-5
Bench Press 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.

Dead bench 7×1 rep @ 70% 1RM
*Rest 1 min b/w sets.

Kroc Row
1 set of max reps / side
*minimum 20 reps / side
*Score = Type in “XX reps @ XX lbs”
*Go heavier or more reps than May 9th.

3 RFT: Bench press, Pull-up, Bike
Complete 3 rounds for time of:
21 Bench press (boys: 62kg; girls: 43kg)
15 Pull-ups
9 cal Bike
RPE 8

Machiko Emoto

Machiko is an owner and co-founder of CrossFit Toronto and Primal Athletes and a CrossFit Level II certified trainer.

Latest posts by Machiko Emoto

Share This