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 Athlete | Dec 16, 2017 | Bedlam Athlete
15 Min Build to a Heavy PS 15 Min Build to a Heavy PC 30 Min AMRAP @ 75% 800m Run 50ft HS Walk, 1 Min HS Hold Practice 100m Uneven Carry, (1 KB OH, 1 KB FW, Different Loads) Switch at halfway 1 Min Triple Under Practice 750m Row 50ft BB OH WL 100m D-Ball Carry 1 Min...
by Bedlam Athlete | Dec 15, 2017 | Bedlam Athlete
DL, Build to a Heavy Single MAP 6 (5,3) 3 Rounds: 5 Min AMRAP 20 Cal Row 15 Burpee 10 T2B + 3 Min Rest —– 5-7 Min Rest —– 3 Rounds: 5 Min AMRAP 150m Run 20 Dual KB Front Rack WL (53, 35) 25 Push-Ups + 3 Min...
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
