by Bedlam Athlete | Nov 30, 2018 | Bedlam Athlete
Friday AM Session 6X4 Min AD rest 4 mins *Work on increasing Pace throughout every set PM Session A) 8 Mins to Build to a Tough Paused Set of 5 BS @21X1 B) BS – 4X4 @21X1 @72.5-75% of BS RM – rest as needed C) Build to a Heavy Complex Power Snatch + Snatch...
by Bedlam Crossfit | Nov 30, 2018 | WOD
A1. 6-8 Back Rack Lunge + Back Squat Combo rest :45 x 3 sets A2. :45 amrap Strict Pull Up, no more than 3 reps UB a time rest :45 x 3 sets A3. :45 amrap Strict Dips , no more than 3 reps UB a time rest 90sec x 3 sets B. 3-4 rounds 200m run 5 Squat Cleans (135/95) 10...
by Bedlam Crossfit | Nov 29, 2018 | WOD
Instruction/Clean+Jerk Complex A. Clean and Jerk Complex Building Clean Hi-pull.Clean 1.1, rest 1:00-1:30 x 8 sets Build with each set to a heavy Drop reset between movements no more than 10 sec. B. Partner WOD Workout Credit goes to Jacque from Elite CF. 🙂 Partners...
by Bedlam Crossfit | Nov 28, 2018 | WOD
A. 0-8:00 Instruction and Equipment set up Min 8:00-19:00 – Find a tough complex of 2 push Press + 2 push Jerk + 1 Split Jerk Min – 22:00-25:00 (3min) AMRAP Row Cals Min – 28:00-33:00 (5min) AMRAP 4 DB PC 5 Push Ups 6 Box Jump Step Downs (Step ups)...
by Bedlam Athlete | Nov 28, 2018 | Bedlam Athlete
Wednesday A Every 90 Sec X 8 Sets: 1 DL @20X1 @85-90% of DL RM – control down to the ground for your tempo B1) Single Arm DB OH Walking Lunges X 50FT – @Tough Load – Switch @25FT – rest 1 min B2) 15 Dual DB Deadlift (70/50/Hand) – No Rest...