by Bedlam Crossfit | Aug 24, 2018 | WOD
A) 4×5 Front Squat, Build to a heavy set. @20X1 rest 2:00-3:00 between Sets B) 16 min EMOM 1 – 4 burpees over bar + 5-7 PS (95/65)(75/55) 2- 200m run (150m run) 3- 4 burpees over bar + 5-7 WB (20/14) 4- 10-15 t2B C) Accessory / Core 8 SLDL @30X1 / side,...
by Bedlam Athlete | Aug 24, 2018 | Bedlam Athlete
Friday AM Session Running Intervals 1 1X1600m Run – rest 3 min 2X800m – Rest 2 min b/t sets 2X400m Run – rest 1 min 2 10 Min EMOM 40 Sec Weighted Front Plank PM Session 1 PC + Push Press – 1.3 – Build to a heavy – rest as needed 2...
by Bedlam Crossfit | Aug 23, 2018 | WOD
A) Open Gym B) Chipper Partner Workout 80 Cal Row 80 Air squats 80 PC (95/65) 80 Cal AD 80 Box step ups C) Bro Sesh 8min EMOM 1- 5-7 Strict Pull up 2- 5-7 CGBP tough –rest as needed– 8min EMOM 1- 5-7 DB Bent Over Row 2- 5-7 Barbell Strict Press Superset x...
by Bedlam Athlete | Aug 22, 2018 | Bedlam Athlete
Wednesday 1 6X1 Snatch Balance + 1 OHS @82.5-85% of Snatch RM Rest as needed *Again. Pause Two Second in recieving position 2 Every 75 Sec X 8 Sets 3 TnG Sqaut Cleans @75% of Clean RM 3 For Time: 20 Pull-Ups 20/15 Cal Row 20 Alternating DB Snatch (50/35) 20 WB (20/14)...
by Bedlam Crossfit | Aug 22, 2018 | WOD
A) MAP Session – Sustained Aerobic Output 3 sets :30on-:30off @85-90% effort (12:00) Heavy KBS plate push no push up burpee to plate Med ball Clean rest 4:00 3 sets :30on-:30off @85-90% effort (12:00) Slam ball throws box jumps Goblet Lunges row Rest As Needed...
