CrossFit Bedlam Athlete – 2019 #44

Fridauy A) 1 Sets @75% Sustainable Pace 16 Min AD rest 3 Min 12 Min Row B) 10 Min EMOM 15 Sec L-Sit on Parrallettes A) 5X3 DL – Build in your sets – B) Find a Heavish Snatch for the day- Only two misses allowed C) Every 75 Sec X 6 Sets: 2 Squat Snatch...

Bedlam Friday – Week 5

Warm Up: 3 rounds Not for Time 150m row 8 Lateral Lunges (total) 8 ring row with a pause at the top 30sec plank hold A) 5×1 Front Squat. Build to a heavy single. rest 2:00-3:00 in between B) 5×1 Strict Weighted Pull Up Find a single heavy. rest 90sec between...

Bedlam Thursday – Week 5

Open Gym Bro Sesh A1) 5 CGBP @21X1 x 3 sets A2) 10 Ring Row @2020 x 3 sets B) 16min EMOM min 1: 30sec Hard row min 2: 8-12 DB OH Tricep Extension min 3: 8-12 DB Hammer Curl min 4: 40sec amrap Ball Slams C) Low and Slow 2,500m row Every 500m get off and perform: 15...

CrossFit Bedlam Athlete – 2019 #43

Wednesday WEdnesdays are a Bit longer sessions – aim to train for 90-120 Minutes A) A. Squat Clean and Split Jerk, work to a Moderate single on the day depnding on how you feel B) B. Squat Clean and Split Jerk, 3 rep @65-70% of A% per min Every 90 Sec X 6 Sets...

Bedlam Wednesday – Week 5

A) 8 x 1.1 Snatch Hi-Pull. Power Snatch Pause in receiving position for 2 sec rest 90sec , building to a heavy or work technique B) 4-5 Rounds 200m row 10 DL (185/125) (155/105) 5 DB HPC+OH per arm 10 No push up Burpee C) Core 4 sets 10 R side plank Hug and reach 10...