How do the bent over rows work for the powerlifting? What does @21×0 mean?
Dave S rx 35:58
John Kay: 41:48
Josh C. 46:19 grn k2e
What is bent over row??
maybe this is the bent over row?
Hey Matt…sorry for the late response. But to answer your question…that number represents a Tempo…
First digit (the 2)…is always the decent portion of the lift (2 seconds to go down)
Second digit (the 1)…is the pause at the bottom (1 second pause)
Third digit (the x)…is the speed at which you ascend.. (x meaning xplode up)
Fourth digit (the 0)…is the pause at the top..(0 seconds…or not at all)
all these numbers can and will change according to what effect I want you to have…but the order will never change.
This is a good article from the website of Crossfit Invictus that further explains Milk’s comment above.
thank you! just looked at it!
Natalie: 52:51 strict pu (blue rd 1/ green 2-3)
manuel: 53:12 rx
Mike L. 47:07 rx
Cameron 47:38 (high K strict) K2E 3 rds
Anthony 49:22 RX
Jamie 59:36rx!!! 1st L-pull up wod rx!
Kelsy “Loredo” 42:42rx
binley 45:43 strict red band pull ups
misty 41:42 blu/grn strict
Joyce 53:37 (strict pull ups)
Mike F 47:45 strict
Good job Jamie! Those L-pull-ups are not the business!
Jessica – 36:08 (1/2 reps, green band, high knees)
Heidi 45:35 Blue Band/ High Knees
Eric Guzman 40:14 strick, HK
Joe A 43:10 grn band, K2B
Mark M: 45:58 Grn Band / K2B
LaMarre 36:05 RX
Ari 39:46 blue band, high knees
Strength @35# bench press and row; new 1RM @870#
Dugas: 36:40 RX, Strength @ bench 135, row 95. New 1RM bench at 195.
ChrisC: Ring PU, WB #30 SU, 45:00
Cliff: 48:59 RX
Tyler:41:40 strict pu
Liz C: 48:30 grn band, high knees
Mike C. 34:25 rx bench press #185 bent over-row #95
Great job on your “RX” L pull-ups Mike C.! You killed that workout!