03/02/2020 - Sweat Panda CrossFit

03/02/2020

WOD

Mar 02

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

3min @ easy pace

2xs:

10ea. Lying Leg Swing

5 V-Roll

:20sec Hollow Hold

:20sec Archer Hold

2xs:

5 RDL

5 Bent Over Row

5 Good morning

5 Kang Squat

:20sec Hollow Hold

:20sec Archer Hold

Strength

A: Deadlift (Deadlift Work Set: 90% 1RM x 2 reps)

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

B: Deadlift (Deadlift Speed Set:(75% 1RM) 5 sets x 3 reps )

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

Cool Down

Warm-up (No Measure)

1x :30sec ea.:

Archer Hold

1x 1 min ea.:

Banded Hamstring Stretch