by Bedlam Crossfit | Jan 22, 2018 | WOD
A) 8 x 1 Clean and Jerk rest 1:00 -2:00 between sets Start at 55% and go up by 5% each set until you finish at 87.5% *goal is no misses for all 8 reps. B) FOR TIME 25-20-15-10 PC (95/65) (115/85) WB (20/14)...
by Bedlam Athlete | Jan 20, 2018 | Bedlam Athlete
15 Min AMRAP 5 BS (185, 115) From the ground 10 T2B 15 Ring Dips 200m Run + 7-10 Min Rest + 10 Min AMRAP 15/12 Cal Row 20 Burpee + 5-7 Min Rest + 6 Min AMRAP 15 Thruster (95, 65) 15 PC 50...
by Bedlam Crossfit | Jan 19, 2018 | WOD
A) 3×3 Back Squats @ 65% of 1RM BS Rest 2-3:00 between sets B) 21-15-9 Push ups PS (95/65) (115/75) Rest 2:00 12-9-6 C2B (MU) PC (95/65) Rest 2:00 9-15-21 Burpees DL...
by Bedlam Athlete | Jan 19, 2018 | Bedlam Athlete
A1) Strict Press, 4×7-10, Light-Moderate, Rest 1 Min A2) Strict PU Max + 2x Kipping PU, 4 Sets, Rest 1 Min Performed unbroken, Strict PU until failure then proceed to double that number with kipping/butterfly PU while staying on the bar B1) GHD Pendlay Row,...
by Bedlam Crossfit | Jan 18, 2018 | WOD
A) OPEN GYM B) 30minute AMRAP @ 75% effort 3:00 row 15 burpee box step overs 15 BB thrusters C) Gymnastic Emphasis: Muscle Ups 4 rounds for Quality NFT 3-5 kip swing + hip to rings 10 banded lateral pull down 10 ring transition drill :30 hollow hold into :30 arch hold...
