by Bedlam Crossfit | Jan 29, 2018 | WOD
A) 20minutes to build up to a Heavy Single Clean and Jerk Rest as needed between sets B) “Elizabeth” 21-15-9 Cleans (RX 135/95) (SC 95/65) Dips (box dips)
by Bedlam Athlete | Jan 27, 2018 | Bedlam Athlete
Fittest Games – OFF Day
by Bedlam Crossfit | Jan 26, 2018 | WOD
A) 3X5 Back Squats @75-80% of 1RM Rest 3:00 or as needed between sets B) Every 4 minutes for 5 sets 18 alt kB/DB snatch (53/35) 10 Box jump 8 PU
by Bedlam Athlete | Jan 26, 2018 | Bedlam Athlete
FS, Build to Heavy Set of 5, NOT A MAX 5 Min EMOM 5 FS @ 70-75% of FS 1 RM C) 10 EMOM 5/3 Cal AD + 2 Snatch @ 75% D) 3 Rounds: 15 T2B 20 Alt. DB Snatch (50, 35) 25 WB (25, 16) E) 12 Min EMOM 15 sec L-Sit on Parallettes 30 sec Pike on Rower @ 1111 45 sec...
by Bedlam Crossfit | Jan 25, 2018 | WOD
A) Open Gym B) 30minutes @ 75% effort 600m run / 3:00 row / 3:00 AD 30 Russian KBS (53/35) 20 Box Step-Ups 10 PC+OH (95/65) C) Gymnastic Emphasis: Muscle Up 4 sets for quality for NFT 4-6 Hip to rings 10 ring transition drill 4-6 kipping dips 10 floor transition...
