by Bedlam Athlete | Jun 23, 2018 | Bedlam Athlete
1 1. Every 90 sec x 8 sets: PC+SJ – 3.1 @75-80% 2. 5×3 TnG PC+OH – Build in your sets – TnG AND Quality 2 Fot Time: 3 20-18-16-14-12-10-8-6-4-2 DB Push Press (50/35) 10-9-8-7-6-5-4-3-2-1 Strict HSPU Rest 10 mins 4 FT: 800m Run 15 Push Press...
by Bedlam Crossfit | Jun 22, 2018 | WOD
A1) 4-6 kneeling push press per arm, pause at top, rest :30-1:00 A2) 4-6 Weighted Strict PU @1111, rest :30-1:00 A3) 4 Front Squats @41X1 Rest 1:30-2:00 x 3 sets B) Benchmark WOD “Helen” 3 rounds 400m Run 21 KBS 12 Pull ups C) Core 6-8 Barbell Ab Roll Outs...
by Bedlam Athlete | Jun 22, 2018 | Bedlam Athlete
AM Session Intervals+Core Every 3 Mins X 10 Sets 300/250m Row 200m Run PM Session Snatch Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP 1 5X3 Squat Snatch @78-80% – Aim for Perfect Reps here – Drop and Reset and rest as needed 2 4X4 Paused FS @21X1...
by Bedlam Crossfit | Jun 21, 2018 | Blog
Timing and coordination play a big role when learning the more dynamic versions of the standard pull up known as the kipping and butterfly pull ups. Each comes with their own degree of difficulty and understanding the difference of movement between the two is very...
by Bedlam Crossfit | Jun 21, 2018 | WOD
A) OPEN GYM** or B) 5 rounds @ conversational pace 2:00 Row/AD/400m run 1:00 bear crawl 2:00 row/AD/400m run 2-3 Turkish Get Ups Per arm or C) Running intervals – aim for consistent times /set 5x400m run rest 1:1 6x200m run rest 1:1 or D) Kipping/Butterfly PU...
