by Bedlam Crossfit | May 23, 2019 | WOD
OPEN GYM OR A1) 6-8 Dips (Bar or Ring) @21X1 Tempo, rest 1:00 x A2) 10 Jumping AS right into a 30-45sec Wall sit hold rest 90sec x 4 sets B) 20 Minutes Steady Effort 400m run / 400m row 20 no push up burpee 100m Farmers Carry 20 v-ups / v-tucks / ABMSU C) Gymnastics...
by Bedlam Athlete | May 22, 2019 | Bedlam Athlete
Wednesday WEdnesdays are a Bit longer sessions – aim to train for 90-120 Minutes A) A. Squat Clean and Split Jerk, work to a single B) B. Squat Clean and Split Jerk, 2 rep @70% per min Every 75 Sec X 8 Sets C) C.High Hang Squat Snatch, 10 Min EMOM 4 Mins –...
by Bedlam Crossfit | May 22, 2019 | WOD
A1) Dual KB Front Rack Step ups 10-14 rest 30 A2) 8 DB/KB RDL @31X1, rest 30 rest 1:00 x 3-4 B) 4x Max set of Strict HSPU/Box Push Ups/Push Ups First 3 sets stop 1-2 reps shy of max Last set give us what you got left. rest 1:00-1:30 C) 4 Rounds NFT or 15minutes 200m...
by Bedlam Crossfit | May 21, 2019 | WOD
A) 8 x 1.1.1 Clean hi-pull, PC, S2OH Pause in receiving position for 2 sec rest 90sec B) 10 Min Amrap 3.3.3,6.6.6,9.9.9..etc PC (135/95) (115/75) WB T2B rest 3:00 4min AMRAP 400m run AMRAP DU in the remaining time C) Core 4 sets 12-15 WB Sit ups 12-15 V-tucks Amrap...
by Bedlam Athlete | May 20, 2019 | Bedlam Athlete
Tuesday A) A1. Strict Press @ 22X1, 7,7,6,6,5,5 – 10 sec A2. Weighted Ring Dips @ 40X0, 3-4 reps x 6 sets, 30 Sec Rest A3. Single ARM DB Bent Over Row @ 31X1, 6-8/arm @Tough Load x 6 sets, 2 Min rest B) EMOM Till Failure Kipping HSPU + Supinated Ring Rows...
