by Bedlam Athlete | Nov 20, 2018 | Bedlam Athlete
Tuesday A) 8 Mins – Paused FS – Build to a Tough Set of 4 @21X1 B) 3X4 @90% of A – rest as needed – Tempo@21X1 C) Build to a heavy Complex Below Knee Hang Clean + Power Clean + Clean D) 4 Set of C @80% of Heavy – Work Perfect reps rest as...
by Bedlam Crossfit | Nov 19, 2018 | WOD
A. 3 rounds NFT – For Quality 1 bottom up KB static holds (:15 at halfway, :15 OH) in half kneeling per arm 10 Star plank hug and reach per side :45 dual KB weighted Wall sit B1. 4 dual KB/DB PC+Strict Press into 3 push press + 2 push jerk per arm, pause at top...
by Bedlam Athlete | Nov 19, 2018 | Bedlam Athlete
AM SEssion Rowing Intervals A) 6X750m Row – increase your pace every single set – last set should be the fastest rest 2 min B) 10 Min EMOM 20-25 Sec Weighted Hollow Rock PM Session A) 16 MIn EMOM 1 35 Sec AMRAP Strict Pull-Ups @20X1 2 3-5 Burpee Bar Muscle...
by Bedlam Athlete | Nov 17, 2018 | Bedlam Athlete
Saturday A1) Strict Weighted C2B X 7-8 reps – 30 Sec rest – Aim for One more rep than last week and a bit heavier A2) Strict Press X 5-7 Reps – HAP – 30 Sec rest A3) AMRAP Kipping HSPU to Deficit Rest 2-3 Mins X 3 Sets B1) Pendlay Row X5 HEAVY...
by Bedlam Crossfit | Nov 16, 2018 | WOD
A. 3 Rounds – Not for Time 5 KB Clean + reverse lunge + strict press, per arm / mod load 5 DB plank rotations / arm rest as needed B1. 10-12 Total Back Rack Reverse Lunges, tough, rest :45 -1:00 x 3 sets B2. 6-8 Deficit Push up @2112 +plank shoulder tap combo...
