03/18/2020

WOD

Mar 18

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

5 min @ an easy pace

2xs:

10ea Lying Leg Swing

5ea Lying Leg Crossover

:20ea Side Plank

:20ea Bird Dog

10ea Single Leg DB Deadlift

10ea Single Arm DB Bent Over Row

Strength

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

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

B: Deadlift (Deadlift Speed Set:(70% 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 (65% 1RM)

Stiff Leg Deadlifts

Bent Over Row

Underhand Grip Lat Pulldowns

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

At Home

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 Burpees

20 Reverse Lunges

30 Shoulder Taps
Shoulder Taps: plank position: alternating: opposite hand touches opposite shoulder

Cool Down

Warm-up (No Measure)

Lying Thoracic Stretch (top leg bent):

1-2min ea. Side

Straddle Stretch 1x:

1-2min ea.

Warm-up (No Measure)

Lying Thoracic Stretch (top leg bent):

1-2min ea. Side

Straddle Stretch 1x:

1-2min ea.