by Bedlam Crossfit | May 20, 2019 | WOD
A1) 2 Tempo Front Squats @2221 tempo rest 1:00 x 4 sets A2) 5 Landmine Single Leg Deadlifts / leg @31X1 x 4 sets B) 4×2 Weighted Pull ups @21X1 rest 1:00 C) 6 rounds Mix and Match 100m run / 7/5 Cal AD / 150m row 5 Chest To Bar 5 Burpee Box Jump 5 Dual DB KB...
by Bedlam Athlete | May 20, 2019 | Bedlam Athlete
Monday AM session A) 1500mRow Rest 3 mins 1200m row Rest 3 mins 1200m Row Rest 3mins 1k Row B) 10 Min Emom 1 – 30 Sec weighted front bridge PM Session A) FS – 7,6,5,7,6,5 – rest as needed – all good working sets B) 10 Min EMOM 2 Squat Snatch...
by Bedlam Athlete | May 18, 2019 | Bedlam Athlete
Saturday A1) 4X5 Push Jerk – from RACK – Shoot for heavier load than last week A2) 4X8-12 Strict Ring Pull-Ups – rest 2 mins B) 16 Min EMOM 1 – 6-10 Strict HSPU 2 – 3-5 Ring Muscle Ups 3 – 6-10 Tough Dual DB Strict Press 4 –...
by Bedlam Crossfit | May 17, 2019 | WOD
A1) 4 Pause Push Press @22X1 rest 30sec A2) 8-12 Feet Elevated Ring Row, Pause at the top , rest 30sec A3) 8-12 DB Glute Bridge Floor Press @21X1 rest 90sec x 4-5 sets B) For Time – 17min Cap 20-15-10 PS (115/75) (95/65) (75/55) 30-25-20 WB 400m Run/Row C) Core...
by Bedlam Athlete | May 17, 2019 | Bedlam Athlete
A) 1 Sets @75% Sustainable Pace 18 Min Row rest 3 Min 12 Min AD B) 10 Min EMOM 15 Sec L-Hang on Pull-Up BAr A) 5X5 DL – Build in your sets – Aim for a bit heavier than last week B) Find a Heavish Snatch for the day- Only two misses allowed C) Every 75 Sec...
