by Bedlam Athlete | Mar 11, 2019 | Bedlam Athlete
Monday AM Session Map 10 A 30 Min AMRAP @75% effort 800m Run 50FT Modeare DB Walking lunges 100 Single Unders 100 FT Perfect Bear Crawl 10-15 T2B – only one set here 10 Dual KB Snatch (25/18) PM Session A) Every 75 Secx X 8 Sets 1 Clean & Jerk @85% of RM B)...
by Bedlam Athlete | Mar 9, 2019 | Bedlam Athlete
Saturday 0-10 Build to a tough Triple Power Snatch 12 – 19 AMRAP 6 Burpee BJ (30/24) 3 Bar Muscle Ups 22- 35 For Time: 10 HPS (165/105) 100 DU 30 Single Arm DB Push Press (70/50) 100 DU 10 HPS (165/105) 35-45 10 Min AMRAP 50/40 Cal Row 50/35 Cal AD 48 – 60...
by Bedlam Crossfit | Mar 8, 2019 | WOD
Movement Prep 3 rounds for quality 4 bottom up KB press / arm @21X1 4 KB Press / arm @21×1 10 single leg glute bridge / leg 15-20sec HS hold Mobility: Hip openers Wrist circles / wrist stretch Upper thoracic stretch OPEN WOD 19.3 For time 200ft DB OH Lunge walk /...
by Bedlam Crossfit | Mar 7, 2019 | WOD
A) 40minutes Low and Slow Pace 600m row 600m run 20 no push up burpees 100m Farmers Walk B1) 10-12 total Alternating DB Bent Over Row, one arm stays up while the other is lowered , rest 1:00 x 3-4sets B2) 10-12 Mod DB Floor Press @21X1 rest 1:00 x 3-4 sets C) 3...
