by Bedlam Athlete | Apr 12, 2019 | Bedlam Athlete
Friday AM Session A) 4 Sets: Burpees rest 30 sec DB Snatch (50/35) rest 30 Sec 90 Sec Row rest 30 Sec 45 Sec DU 45 Sec AD rest 2 min B) 6 Sets: 30 SEc FLR Hold on rings rest 30 sec 30 Sec AMRAP STrict T2B PM Session A) CGBP @31X2 – 4,4,3,3,2 – aim to be a...
by Bedlam Crossfit | Apr 12, 2019 | WOD
A1) (3-5) Strict Pull Up @33X3, rest 1:00 x 3 sets A2) 12-16 AlternatingArm DB/KB Bench Press @31X1, rest 1:00 x 3 sets **one arms stays up while you work the other** B1) 6-8 Seated Dual DB Press @21X2, rest 1:00 x 3 sets B2) 10 Bent Over Y and T Combo, rest 1:00 x 3...
by Bedlam Crossfit | Apr 11, 2019 | WOD
A) Open Gym Or B) 12min AMRAP @ Steady EZ Pace 200m run 10 Slam Ball Throws 30sec support hold OR 8 Pikes on a rower @2020 rest 4:00 12min AMRAP @ Steady EZ Pace 400m row 10 burpees rest 4:00 12min AMRAP @ Steady EZ Pace 20/15 cal AD 20 Russian KBS 45sec wall sit C)...
by Bedlam Athlete | Apr 10, 2019 | Bedlam Athlete
Wednesday A) 6 Sets: Build through your sets PC+High HAng Squat Clean + PJ + SJ B1) Snatch BAlance – 4X4 – 2 Sec Pause in bottom position – bit heavier than last week rest 30 Sec B2) 25 Sec L-Sit on Parallettes rest 30 sec 100FT Sled Drag –...
by Bedlam Crossfit | Apr 10, 2019 | WOD
A1) 3 Double Overhand Deadlift @3130 Tempo, rest 1:00, lose tension at the bottom, tempo dictates load A2) 6-8 RFESS @31X1 rest 30sec between legs A3) 6-10 Hamstring Sliders on rower @2020 rest 1:00-1:30 x 3 set B) Round 1 Move with a purpose 3min AMRAP 30/25 Cal row...
