02/18/2020 - Sweat Panda CrossFit

02/18/2020

WOD

Feb 18

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3min

3xs:

:30sec Straight Leg Bear Crawl

6-8 Single Leg DB Deadlift

:45sec Glute Bridge Hold

10 Double DB Bent Over Row

Strength

A: Deadlift (Deadlift Work Set: 85% 1RM x 2 reps)

Warm-up, then 3-5 work sets to get to percantage lift.

B: Deadlift (Deadlift Speed Set:(65%) 8 sets x 3 reps )

(:90 rest in between sets)

C: Warm-up (No Measure)

3 Rounds

Stiff Leg Deadlift x 8

Bent Over Row x 8

Strict Pull Up x 10

Good Morning x 8

Notes: Rest :90 sec between exercises and 2 min between rounds
Shoot for 50%-60% of deadlift 1RM

Cool Down

Warm-up (No Measure)

Mobilize:

2 min Forward Fold Stretch

2 min Hamstring Smash/side

2 min IT Band Roll/side