by Bedlam Crossfit | Apr 9, 2019 | WOD
A) 4×4 Snatch Grip Push Press @21X1, rest 1:00 Tempo dictates load. B) 3×6 OHS @32X1 @ moderate building rest 1:30-2:00. C) For Time 14min Cap 21-15-9 HPC 135/95 115/75 No push up Burpees Over Bar WB *200m run after each round end on run D) Core 10 alt Jack...
by Bedlam Athlete | Apr 9, 2019 | Bedlam Athlete
A) 3X5 Weighted Ring Dip @31X2 rest 2 mins B1) 5,6,7 Push Press – rest 30 Sec B2) 5,6,7 WEighted Strict Pull-Ups – rest 30 Sec B3) 4-5 DEficit Strict HSPU rest 2 mins X 3 Sets C) 5 Min EMOM 5-6 Ring Muscle Ups D) Every 4 Mins X 5 Sets 1 Round of Helen 400m...
by Bedlam Crossfit | Apr 8, 2019 | WOD
A1) 4-5 sets Level 1: Attempt Headstand hold Level 2: Hold for longer than week before or start to play with dynamic Tuck to Headstand Level 3: Dynamic 5-7 reps of alternating between Pike to Headstand. Hold each position for 2 sec A2) (6-12) Diamond Push ups @21X1...
by Bedlam Athlete | Apr 7, 2019 | Bedlam Athlete
Monday AM Session A) 10X400m Row – rest 1 min or 12X 90 Sec AD – rest 1 min *Choose one you need to work on B) 12 V-Ups 8 Strict T2 Rings X 4 sets PM Session A) BS @41X1 4X4 – Build in your sets – rest 3 mins B1) Front Foot Elevated Reverse...
by Bedlam Athlete | Apr 6, 2019 | Bedlam Athlete
Saturday A) 6 Sets: 3 Hang Snatch Hi-Puils + 2 Hang Squat Snatch + 1 OHS – Aim for Unbroken Sets 3 Sets @70-75% 3 Sets @75-77.5% rest as needed B) FS @41X1 4X4 – Build through your three sets but maintain Tempo rest as needed C) For Time: Aim for one of...
