by Bedlam Athlete | Sep 16, 2015 | Bedlam Athlete
A) Front Rack WL @75% of A from last week (9.9.15) – 3X8 – rest 3-4 mins B) 4 Sets: @85-90% 12 BJ (24/20) 8 PC+OH (165/105) 4 MU *Rest 90 Sec C) Core – 3 Sets: 15 Sec L-Sit 10 Sec Rest 30 Sec Hollow Rock 10 Sec Rest 15 Sec L-Hang 10 Sec Rest...
by Bedlam Crossfit | Sep 16, 2015 | WOD
A) Find a heavy Thruster B) 1 Thruster every 45 Seconds @75-80% X 8 Sets C) 3 Rounds for Time: 200m Run 8 Heavy DB Snatch 12 T2B 14 WB
by Bedlam Athlete | Sep 15, 2015 | Bedlam Athlete
A) 20 Min EMOM 1 – 7-10 Clapping Push-Ups 2 – 8-10 Ring Rows @30X0 (3 Seconds Down) 3 – 8-10 HSPU 4 – 12-15 PU B) MAP (3/5/10) @85-90% Effort 3 Min AMRAP 8 Burpee 8 Cal AD + rest 3 mins + 5 Min AMRAP 15 T2B 10 WL 15 WB (25/16) 10 WL +...
by Bedlam Crossfit | Sep 15, 2015 | WOD
MAP 1 (30/30) @85-90% (30 Sec ON/OFF) 2 Sets: Burpee BJ Row WB + Rest 3 Mins + 2 Sets: Shuttle Run Hollow Rocks KBS (53/35) HS Holds + Rest 3 Mins + 2 Sets: AB Mat Sit-Ups DU Reverse Bear Crawl...
by Bedlam Crossfit | Sep 14, 2015 | WOD
A) 10 Min EMOM Clean+Hang Clean+Split Jerk – Heavy working sets B) 4 Rounds for Time: 14 BJ 7 PC (165/105)
