by Bedlam Crossfit | Aug 28, 2018 | WOD
A) 1-2×18 Back Squats, at tough weight. Use last week’s # as reference. Rest 4-5:00 between sets. B) 8min EMOM 1- 150m run (125m run- Shed and back) 2- 3 PS @ 75% of 1RM PS C) For Time 10-20-30 DL (155/105) WB burpees D) Accessory / Core 12min EMOM 1....
by Bedlam Athlete | Aug 27, 2018 | Bedlam Athlete
Tuesday 1 12 Min EMOM 1 – 10 Close Grip Bench Press @tough Load 2 – 10 Supinated Ring Rows + 10 Pronated Ring Rows – 1 Sec pause @top of rep 3 – 10 Push Press @Tough Load 5 min rest 2 10 Min AMRAP 1 – 15 GHD Sit-Ups 2 – 10-15...
by Bedlam Athlete | Aug 26, 2018 | Bedlam Athlete
AM Session: Rowing Interval 5X4 Min Row rest 4 mins – Aim for same output every Set 1 BS – 6X1 @90+% of Last weeks Heavy Single 2 Snatch – Find a heavy Single 3 Snatch – 4X1 @92.5% of 2 – rest as needed 3 4 Rounds: 300/250m Row 15...
by Bedlam Crossfit | Aug 26, 2018 | WOD
A) 5-7 Russian push ups, rest :30-1:00 6-8 single arm ring row, pause at top and bottom. Rest 1:00 x 3 B) 2-4 reps 1 MU + 1 Strict dip complex rest 1:00 :30 hollow into :30 arch Rest 1:00 x 3-4 sets C) For Time 20-16-12-8-4 DB HPC + OH (50/35)(40/35) 10-8-6-4-2 HSPU...
by Bedlam Athlete | Aug 25, 2018 | Bedlam Athlete
Saturday 1 2 Sets: 7 FS + 13 BS @72.5% of FS RM – should be about 5-10# heavier than last week rest 3 minutes – Hit 7 FS immediately into 13 BS 2 10X1 Clean+Split Jerk @87.5%+ – rest as needed 3 For Time: 50 Syncro Burpees 60 PC + OH (95/65) –...
