by Bedlam Athlete | Dec 17, 2018 | Bedlam Athlete
Monday AM Session A) 10X200m Runs @Hard Effort rest 45 Sec PM Session A) 6 Sets: Build through the sets – Segmented Snatch DL + 2 Hi-Hang Snatch *Pause 2 Sec @1″ off Ground + Below Knee + Above Knee – Hit pauses on all three movements B) BS –...
by Bedlam Athlete | Dec 15, 2018 | Bedlam Athlete
Saturday A) 6 Sets: Build through the sets – Segmented Clean DL + Clean Hi-Pull + Hang Clean *Pause 2 Sec @1″ off Ground + Below Knee + Above Knee – Hit pauses on all three movements B) FS – 5,4,3,5,4,3 @30X1 – Build through your waves...
by Bedlam Athlete | Dec 14, 2018 | Bedlam Athlete
Friday AM Session For Time: 5k Row @70- 75% Effort – Effort Should be easy A) Split Jerk Waves – Build throughout your waves 5,4,3,5,4,3 – rest as needed B) For Quality 12-9-6-3 Dual KB Push Press – Challenging Load Strict Pull-Ups STRICT HSPU...
by Bedlam Crossfit | Dec 14, 2018 | WOD
A. 5,4,3,5,4,3 Back Squat @21X1, tough for each set. rest 2:00-3:00 between sets B) Isabel-ish 😉 100 DU 10 Snatches (135/95) 80 DU 10 Snatches 60 DU 10 Snatches C) Core Dave Durante Challenge 6 rounds 20sec Parallette L-sit / L-tuck 20sec rest D) Armor 800m row 30 WB...
by Bedlam Crossfit | Dec 13, 2018 | WOD
OPEN GYM A1.1x 6-8 Single Arm DB Bench Press, @3111, rest 1:00 2x 4-6 single arm DB Bench Press @3111 ** try to go heavier than you did last week or improve upon form A2. 1x 6-8 Single arm Bent over row @2112, rest 1:00 2x 4-6 single arm Bent over row @2112, rest 1:00...
