by Bedlam Crossfit | Dec 20, 2017 | WOD
A) 6×1 segmented clean DL + 1 Clean Pull + 1 Below knee clean @ 75-80% of 1RM Rest 1:30-2:00 B) 100 DU buy in then: 21 T2B 15 DIPS 400m run 9 Snatch / PS @ 135/95 400m run 15 DIPS 21...
by Bedlam Crossfit | Dec 19, 2017 | WOD
A) 12 min EMOM – 5-7 Strict weighted Supinated PU – :15-:20 Parallette L-Sit (L-Tuck) – :30 Pike box hold to hollow walk out (hold 3 sec in each position before transitioning) – :20-:30 hollow rock (weighted hollow rock, hold 5 lbs. Plate OH)...
by Bedlam Crossfit | Dec 18, 2017 | WOD
MAP 3 90on/90off 90 Sec AMRAP 3sets 1:00 AD AMRAP PC+OH (75/55) Rest 1:30 1:00 box jump step down :30 DB snatch Rest 1:30 Rest 3:00-5:00 3 sets 1:00 Row AMRAP K2E Rest 1:30 1:00 Bear crawl :30 jump lunges Rest...
by Bedlam Crossfit | Dec 14, 2017 | WOD
8-10 Rounds 100m run 8 burpee over parallette 8 KBS Rest 1:1 pace. Each round should be at least a second faster than previous B) Accumuate 2500m-3000m on the rower Every 5 minutes get off and perform 1 round of 8 burpee 8 step up step down :30 FLR hold :30...
by Bedlam Crossfit | Dec 13, 2017 | WOD
A) 6×2 snatch first pulls with a 3 sec pause at knee + 1 snatch @75% of 1RM Rest 1:30-2:00 between sets B) 10-1 PC @ (115/85) 1-10 Front Squat *Perform 7 T2B between sets
