03/10/2020 - Sweat Panda CrossFit

03/10/2020

WOD

Mar 10

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

3min @ an easy pace

2xs:

10 Bootstrapper

:20ea Side Plank

:20ea Bird Dog

10 Stiff Leg Deadlift

10 Bent Over Row

10 Good Morning

Strength

A: Deadlift (Deadlift Work Set: (80% 1RM) 3×3 reps)

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

B: Deadlift (Deadlift Speed Set:(65% 1RM) 3 sets x 3 reps )

(:60 rest in between sets)

C: Warm-up (No Measure)

3×5 (complete all rounds of each movement):

Power Shrugs

Stiff Leg Deadlifts

Bent Over Row

Underhand Grip Lat Pulldowns

Good Mornings
Shoot for 50%-60% of deadlift 1RM

Cool Down

Warm-up (No Measure)

Foam Roll Upper & Lower Back:

2 min

Foam Roll Lats:

1 min ea. side