by Bedlam Athlete | Jul 21, 2018 | Bedlam Athlete
Saturday 1 PC + OH Build to a heavy Set of 5 2 5 Min AMRAP – Burpee Bar Muscle Ups – Goal is 30 for the Men/20 For the Women 3 6 Min AMRAP – Squat Clean Thrusters (155/105) -6 Min Rest 12 Min AMRAP 6 PS (115/75) 12 T2B 30 DU 4 10 Min EMOM 30 Sec...
by Bedlam Athlete | Jul 20, 2018 | Bedlam Athlete
AM Session Intervals+Core OFF/Rest PM Session Snatch Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP 1 Build to a heavy Squat Snatch 2 FS – find a Heavy Set of 5 3 2 Rounds: Compare time from First Test week 1K Row 100 DU 50/30 Cal...
by Bedlam Crossfit | Jul 20, 2018 | WOD
A) 3 Snatch Pull @31X1, tough @ 95-100% of 1RM rest 1:00 x 4 sets B) Barbell Cycling – Power Snatch 9min EMOM Min 1-3 – 6-8 tng PS 75/55 45/35 Min 4-6 – 4-6 tng PS 95/75 75/55 Min 7-9 – 2-4 tng PS 115/95 95/75 C) 3x3min AMRAP 100m run 8...
by Bedlam Crossfit | Jul 19, 2018 | WOD
A) Open Gym Grab a coach, work on a skill, make up a workout, etc. or B) 30minutes low and slow 3:00 row/bike/800m run 15 KB DL 12 russian KB swing 9 kB OH WALKING LUNGES / leg (18 total) or C) IGT 8 rounds 100m run 8 ring row 8 push ups rest walk...
by Bedlam Crossfit | Jul 18, 2018 | WOD
A) Strict Press.Pause Push Press.Pause Push Jerk 2.2.2 Build to a heavy for 4 sets, rest 1:30-2:00 between sets. Pause at bottom of dip during PP and PJ B) Pulling Volume accumulation AMRAP Strict PU / ring row , work until failure 8-10 Pike on a rower – pause...
