CrossFit ATR – CrossFit
Bent Over Row (10-10-10-10-10-10 (try to beat 5/3 data))
Details:
+You are looking to increase load over every set.
+If you are unable to increase load due to weight limitations then increase the time you hold at the top of each rep.
EX: 1st set – no hold at the top of each rep
2nd set- 1 second hold at the top of each rep
3rd set- 2 second hold at the top of each rep
……
+Rest as needed between sets (1:30-2:00 Rest)
+Variations for Bent Over Rows:
Barbell Bent over Row
Dumbbell Bent Over Row (1 or 2 DB’s)
Back Pack Rows (As Heavy as Possible)
Ring Rows
Banded Rows (with a Pull-up band)
Pull-ups (6 Sets of Max Reps (Try to beat 5/3 data))
I would like for you to warm-up your pull-ups and make sure you have a scale or variation that will allow you to complete no less than 8 Pull-ups on your opening set.
Rest as needed between sets (1:30-2:00 rest)
Metcon (Weight)
“A. Anaya WOD”
3 Rounds:
(Dumbbell can not be put down until the full round is completed)
1 Round rep scheme is 1+1+1 /2+2+2 etc.. to 5+5+5 (PER HAND)
DB Hang clean
DB Hang C+J
DB Hang snatch
2 min rest
tracking heaviest unbroken weight
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