by Bedlam Crossfit | Jan 21, 2019 | WOD
A) 4,3,2,4,3,2 Push Jerk @21X1 rest 90sec-2:00 between sets Ensure you are not rebounding at the bottom Focus on Legs strongly pushing against the ground. As reps decrease weight should increase. Weights for 2nd wave must be heavier than the first wave. B) 2 rounds...
by Bedlam Athlete | Jan 21, 2019 | Bedlam Athlete
Monday A) 2X400m Runs @100% Effort rest 4 mins – try and beat your score from your 1st run PM Session A) 6 Sets: Build to a heavy – Below Knee Hang Snatch + Snatch B) BS – Build to a heavy Max Set of 3 rest as needed C) For Time: 12 Min AMRAP 100FT...
by Bedlam Athlete | Jan 19, 2019 | Bedlam Athlete
Saturday A) 6 Sets: Build through the sets – Below Knee Hang Squat Clean + Squat Clean rest as needed B) FS -3,2,1,3,2,1 @30X1 – Heavier Than week 3 rest as needed C) 3 Min AMRAP 400m Run AMRAP PC (155/105) rest 3 min 3 Min AMRAP 400m Run AMRAP S2OH...
by Bedlam Crossfit | Jan 18, 2019 | WOD
A) 6x 1 HPS+1HS+2OHS @22X1 Rest 90sec-2:00 *Pause at knee on both PS movements for 2 sec Concentrate on solid positons. Find a solid working weight for your sets. Quality over everything. B) 7min EMOM 7 PU 3 PS @ light to moderate rest 3:00 7min EMOM 7 Box Jump Overs...
by Bedlam Athlete | Jan 18, 2019 | Bedlam Athlete
Friday AM Session For Time: 1X1K Row @85-90% rest 3 mins 1X2K Row @85-90% rest 5 mins 1X3K Row @85-90% PM Session A) Split Jerk Waves – Build throughout your waves 3,2,1,3,2,1 – rest as needed B) 3-4 Sets: AMRAP Strict HSPU to Deficit till failure rest 30...
