by Bedlam Crossfit | May 16, 2019 | WOD
A1) 5-7 Dips (Bar or Ring) @31X1 Tempo, rest 1:00 x A2) 100ft Heavy Sled Drag, rest rest 30sec A3) 100 Plate Push rest 2:00 x 4-5 sets B) 20 Minutes Steady Effort 600m run 20 Prisoner Step Ups 50ft perfect bear crawl 100ft Single Arm Farmer Carry L then R C)...
by Bedlam Athlete | May 15, 2019 | Bedlam Athlete
Wednesday A) A. Squat Clean and Split Jerk, work to a single B) B. Squat Clean and Split Jerk, 1 rep @75% per min x 10 mins C) C.High Hang Squat Snatch, 10 Min EMOM Mins 1—>6 – 2 @70% of Snatch Mins 6-10 – 4 @60% of Snatch D) 5 min @ 85-90%/high effort:...
by Bedlam Crossfit | May 15, 2019 | WOD
A1) 6-8 Single Arm KB Front Rack Step Ups, @21X1, A2) 5 Jefferson Curl @5151 x 3-4 sets B1) AMRAP 1 Strict HSPU + 3sec HS hold B2) 10-15 Dual KB Leg Lifts with a controlled lowering , rest 1:00 x 4 sets C) 3-4 Rounds NFT or 15minutes 200m row 8R/8L SA DB OH Lunges 2-3...
by Bedlam Crossfit | May 15, 2019 | WOD
A1) 6-8 Single Arm KB Front Rack Step Ups, @21X1, A2) 5 Jefferson Curl @5151 x 3 sets B1) AMRAP 1 Strict HSPU + 3sec HS hold B2) 10-15 Dual KB Leg Lifts with a controlled lowering , rest 1:00 x 4 sets C) 3-4 Rounds NFT or 15minutes 200m row 8R/8L SA DB OH Lunges 2-3...
by Bedlam Athlete | May 14, 2019 | Bedlam Athlete
A) A1. Strict Press @ 22X1, 8,8,7,7,6,7 – 10 sec A2. Weighted Ring Dips @ 40X0, 2-3 reps x 6 sets, 30 Sec Rest A3. Bent Over Double KB Rows @ 20X0, 4-6/arm @ 32kg/arm x 6 sets, 2 Min rest B) EMOM Till Failure Strict Press + Strict Pull – 1,1.2,2.3,3.4,4....
