by Bedlam Athlete | Aug 21, 2018 | Bedlam Athlete
Tuesday 1 20 Min AMRAP Min 1 – 4-5 HEAVY Push Press Min 2 – 8-12 Strict Pull-Ups Min 3 – 3-5 Burpee Ring Muscle Ups Min 4 – 8-12 Moderate Pendlay Row Min 5 – 2-3 Tough CGBP 3 5 Rounds: 15/12 Cal AD 12 T2B 6 PC (185/125) rest 2 min 4 10...
by Bedlam Crossfit | Aug 21, 2018 | WOD
A) 2×20 Back Squat, at tough but doable weight for reps rest 3-4:00 between sets. Remember what weight you do here so you can reference back to it as the weeks go on. B) 8min EMOM 1- 40-60 DU (75singles) 2- 3 PC @75-80% of 1RM PC C) 3RDS 250m row 15 S2OH...
by Bedlam Crossfit | Aug 20, 2018 | WOD
A) 6-8 Floor Seated Dual DB/KB press @21X2 into :10 Top of Pull Up Hold + 2-4 Strict PU rest 1:30-2:00 x 3 sets B) (6-8)(8-10) Hollow Banded Pull down, 3sec on way up into 15-30ft HSW (3-4 wall walks) rest 2:00 x 3-4 sets C) 2min AMRAP burpee + MU/ BarMU (burpee+PU)...
by Bedlam Athlete | Aug 19, 2018 | Bedlam Athlete
AM Session: Rowing Interval 6X3 Min Row rest 3 mins – Aim for same output every Set 1 BS – Find a tough Single on the day 2 BS 5X1 @85+% of 1 – Quality and Smooth reps here 3 10X1 Snatch @85%+ – rest as needed 4 3 Rounds For Time: 400m Run 21...
by Bedlam Athlete | Aug 18, 2018 | Bedlam Athlete
Saturday 1 3 Sets: 7 FS + 13 BS @70% of FS RM – should be about 5-10# heavier than last week rest 3 minutes – Hit 7 FS immediately into 13 BS 2 9X1 Clean+Split Jerk @85%+ – rest as needed 3 Partner Workout 3 Rounds For Time 400m Run – Together...
