by Bedlam Athlete | Nov 27, 2018 | Bedlam Athlete
Tuesday A) 8 Mins – Paused FS – Build to a Tough Set of 5 @21X1 B) 3X5 @92.5% of A – rest as needed – Tempo@21X1 C) Build to a heavy Complex Power Clean + Clean + Clean D) 4 Set of C @80% of Heavy – Work Perfect reps rest as needed E) 4...
by Bedlam Crossfit | Nov 27, 2018 | WOD
Instruction/Snatch Complex A. Snatch Complex Building Snatch Hi-Pull.Snatch.OHS 1.1.1, build to a heavy, pause in squat x 8 sets , drop and reset after hi-pull, no more than 10 sec B. 4-5 rounds 8 Burpee over KB/DB 10 KB/DB Snatch (alternating) (53/35) 12 T2B rest...
by Bedlam Crossfit | Nov 26, 2018 | WOD
A. 3 rounds NFT – For Quality 6-8 Half Kneeling Bottom Up KB Press @2112 / per arm :20-:30 plank march :30 Wall sit with Plate raise (up to 10#) **while in a wall sit hold a plate away from body and move up to OH and back to start for 30 sec. B1. 5 – Dual...
by Bedlam Athlete | Nov 26, 2018 | Bedlam Athlete
Rowing Intervals A) 5X1000m Row – increase your pace every single set – last set should be the fastest rest 3 min B) 10 Min EMOM 15-20 Sec GHD HOLD PM Session A) 16 MIn EMOM 1 7-10 Dual DB Push Press – HAP 2 20-30 Sec Isometric Hold on Pull-Up Bar 3...
by Bedlam Athlete | Nov 24, 2018 | Bedlam Athlete
Saturday A1) Strict Weighted C2B X 6-8 Reps + 6-8 Strict Pull-Ups – 1 min rest A2) 4-5 Strict HSPU to Deficit – 1 Min Rest A3) AMRAP Kipping HSPU to Deficit Rest 2-3 Mins X 3 Sets B1) 6-8 Heavy DB Push Press – 1 min rest B2) 1 Min AMRAP –...