by Bedlam Athlete | Sep 29, 2018 | Bedlam Athlete
Saturday 1 FS – 2X5@70% FS – 2X3@75% FS – 2X1@82.5% 2 Clean + Clean + Clean 3X@75% of C+J RM 3X@80% of C+J RM rest as needed 3 Every 5 Min X 3-4 Sets: 10 Squat Snatch (95/65) 20 DB Hang PC+OH (50/35) 30/20 Cal Row 4 4 Sets: 3X10 Good Mornings @30X1...
by Bedlam Crossfit | Sep 28, 2018 | WOD
A1) 5 BS @32X1, rest 1:00 – tempo dictates load. Mod-tough A2) 5 Weighted Pull Up @20X1, rest 1:00 A3) 10 Kipping HSPU + 10sec hold **Scale HSPU reps if needed rest 2:00 x 4 sets B) 12min AMRAP 200m run / row 10 PC (95/65) (75/55) 10 Pull ups C) Core/ Accessory...
by Bedlam Athlete | Sep 28, 2018 | Bedlam Athlete
Friday AM Session 7 Sets: 15 Burpees 300m Row rest 90 sec PM Session 1 15/12 Cal Row 1 Min AMRAP Strict HSPU to a deficit X 3 Sets – rest 2 min 2 5 HEAVY Push Press 1 Min AMRAP Strict C2B Pull-Ups X 3 Sets – rest 2 min 3 5 Sets: 8/5 Slam Balls Over...
by Bedlam Crossfit | Sep 27, 2018 | WOD
A) Option for Open Gym B) Oly Technique Goal – Position Refinement For Snatch 1. 5X3 position Snatch. rest as needed between sets Starting from the top. Hi-hang-Hang-Full. Pause at bottom of receiving position. Start at 65-70%. Can Stay there or build with each...
by Bedlam Athlete | Sep 26, 2018 | Bedlam Athlete
Wednesday 1 For Quality: Take all FS from the Ground 10 FS (55% of FS RM) 8 FS @(60% of FS RM) 6 FS @(65% of FS RM) 4 FS@70% of FS RM 2 FS @(72.5)% of FS RM 2 4 Sets: 50 FT Broad Jump – 10 SEc 50 FT Sled Push @Heavy Load – 10 SEc 50 FT Broad Jump rest 2-3...