by Bedlam Crossfit | Oct 31, 2017 | WOD
A) Build up to a heavy set of 4 Strict Press B1) 4 Strict Press @ 85-90% of A, rest :30-1:00 B2) (6-8)(8-10) Weighted Strict PU, 1:00-2:00 X 3-4 sets C) 20min EMOM 1- 40 DU / 80 singles 2- (8-10) (10-12) PU 3- (8-10) (10-12) Clapping push ups / Push ups 4- (10-12)...
by Bedlam Athlete | Oct 31, 2017 | Bedlam Athlete
A1) Strict PU, 3×15-18, Rest 1-2 Min, Keep Sets as Big as Possible A2) Strict HSPU, 3×15-18, Rest 1-2 Min, Keep sets as Big as Possible, If you reach failure, go immediately to kipping B1) CGBP, 3×5-7, Heavy, Rest 1 Min B2) DB Row, 3×5-7/Arm,...
by Bedlam Athlete | Oct 30, 2017 | Bedlam Athlete
A) 10 EMOM 5 PS @ 70% B) BS @ 30X0, 6×2 @ 80%, No Pause at Top, Rest 2-3 Min C) 5 Rounds: 10 Alt. DB Squat Snatch (50, 30) 10 T2B 40 DU D) 12 EMOM 30 sec L-Side Plank 30 sec R-Side Plank 12-14 Heel Taps over...
by Bedlam Crossfit | Oct 30, 2017 | WOD
A) 5×4 Front Squat @ 80% 1RM FS Rest 2-3:00 between sets B) 6 sets 200m row 8 Heavy WB 6 Hang PC @ (135/95) (155/105) Rest 1:00-2:00
by Bedlam Athlete | Oct 28, 2017 | Bedlam Athlete
7 Min AMRAP 15/12 Cal Row 7 PC + OH (135, 95) + 5 Min Rest + 7 Min AMRAP 50 DU 15 WB (20, 14) 5 RMU + 5 Min Rest + 7 Min AMRAP 20ft OH WL (115, 75) 10 Bar Facing Burpee 5 BJ (30,...