by Bedlam Athlete | Dec 26, 2018 | Bedlam Athlete
Wednesday A) 6 Sets: 2 Snatch Hi-Pulls + 1 Hi Hang Snatch + 1 Hang Snatch *Pause 1 Sec @Above Knee Hang Position for all movements rest as needed B) BS – 3,2,1,3,2,1 @30X1 – Build through your waves rest as needed C) 24 Min AMRAP 21/18 Cal Row 15 Box Jumps...
by Bedlam Athlete | Dec 22, 2018 | Bedlam Athlete
Saturday A) 6 Sets: Build through the sets – Segmented Clean DL + 2 Hi-Hang Cleans *Pause 2 Sec @1″ off Ground + Below Knee + Above Knee – Hit pauses on all three movements B) FS – 4,3,2,4,3,2 @30X1 – Build through your waves rest as...
by Bedlam Crossfit | Dec 21, 2018 | WOD
A.4,3,2,4,3,2 Back Squat @21X1, tough for each set. rest 2:00-3:00 between sets “B) “”Jackie”” 1000m row 50 Thrusters (45/35) 30 pull ups **If there are more people than rowers you can choose to run 1000m OR option to row 500m then run...
by Bedlam Athlete | Dec 21, 2018 | Bedlam Athlete
Friday AM Session For Time: 2X2k Row @75-80% Effort – Effort Should easy and sustainable through the two sets rest 4 mins A) Split Jerk Waves – Build throughout your waves 4,3,2,4,3,2 – rest as needed B) For Quality 12-9-6-3 Bar Muscle Ups Strict...
by Bedlam Crossfit | Dec 20, 2018 | WOD
OPEN GYM A1.8-12 Alternating DB Bench Press, @21X1, one arm stays up as you perform rep with the other, rest :45sec A2. 6-10 Foot elevated Parallette Push up, @1111 *scale down to push ups or feet on ground if needed, rest :45 A3. 15-20 DB Upright row @light-moderate...
