02/27/2020 - Sweat Panda CrossFit

02/27/2020

WOD

Feb 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3min Easy

3xs:

8 Hip Extension

:20sec ea. Bird Dog Hold

:20sec ea. Side Plank Hold

BB Warm Up 1x:

10 Deadlift

10 Bent Over Row

10 Good Morning

10 Kang Squat

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:(70%) 6 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)

1x :30sec ea.:

3-Way Hip Stretch