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 Athlete | Dec 20, 2017 | Bedlam Athlete
BS @ 20X0, 1×5 @ 60%, 2×3 @ 70%, 3×1 @ 80%, Rest 2-3 Min 10 EMOM 20 DU + 3 PS @ 50-60% of RM C) 20 Min AMRAP @ 75% 500m Row 30 sec FLR on Rings 30 sec Dual KB OH Carry 30 sec Dual KB Front Rack Carry 30 sec Dual KB...
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 Athlete | Dec 19, 2017 | Bedlam Athlete
*Rest as Needed between pieces. A) 3 Rounds: 200m Run 15 WB (20, 14) 5-7 RMU B) 12 Min AMRAP 10 BJO (24, 20) 12 HSPU 14 Alt. DB Snatch C) For Time: 800m Run 50 PU 40 Air Squats 30 Push-Ups 20 Cal Row 10 Thruster (135,...
by Bedlam Athlete | Dec 18, 2017 | Bedlam Athlete
FS @ 20X0, 1×5 @ 60%, 2×3 @ 70%, 3×1 @ 80%, Rest 2-3 Min 10 EMOM 3 Bar Facing Burpee + 3 PC @ 50-60% of PC RM C) 5-7 Sets @ 90% 12/10 Cal Row Rest 1 Min 10/7 Cal AD Rest 1 Min D) 9 EMOM 15 Heel Taps over Parallettes 30 sec Deadbug 30 sec...