by Bedlam Crossfit | Jan 28, 2019 | WOD
A) 3,2,1,3,2,1,3,2,1 Split Jerk Rest 90sec between Get Some Quality reps in with all of these sets. Focus on Legs strongly pushing against the ground and pushing down on the bar to lock out. As reps decrease weight should increase. Weights for 2nd wave must be heavier...
by Bedlam Athlete | Jan 28, 2019 | Bedlam Athlete
Monday AM Session Map 10 A) 30 Min AMRAP @75% effort 1K Row 100m Dual Front Rack Carry (35/25) 1 Min Front Bridge 30 Sec DU 30 Sec R Side Bridge 30 Sec L Side Bridge 1 Min Box Step-Ups PM Session A) 10 Min EMOM 1 Clean & Jerk 5 Mins @60%, 5 mins @65% B1) Front...
by Bedlam Athlete | Jan 26, 2019 | Bedlam Athlete
Saturday A) 6 Sets: Build: Below Knee Hang Squat Clean + Squat Clean rest as needed B) FS – Build to a heavy set of 3 rest as needed C) Every 7 Minutes X 4 Sets 600m Run 60 DU 6 PC+OH...
by Bedlam Crossfit | Jan 25, 2019 | WOD
A) 7x 1 PS + 1 OHS + 1 Below Knee Snatch + 1 OHS Rest 90sec-2:00 Build with your sets or find a moderate working weight and concentrate on solid positions and execution B) 5min EMOM 4-7 HSPU / HRPU 4 TNG Squat Cleans (135/95) (115/75) (95/65) rest 1:00 5min EMOM 4-7...
by Bedlam Athlete | Jan 25, 2019 | Bedlam Athlete
Friday AM Session For Time: For Time: 5K Row PM Session A) Split Jerk – Build to a tough set of 3 B) 5 Min AMRAP Strict HSPU – kipping if you cannot perform strict C) For Time: 50/35 Cal AD 50 WB (20/14 35 Pull-Ups 35/25 Cal AD 35 WB (20/14 25 Pull-Ups...