CrossFit – Bedlam Athlete – #64

Satruday A) Split Jerk – 5X3 @65% of SJ RM Rest as needed B) 3 Sets: 10-15 Unbroken C2B – 30 Sec Rest 1-2 Legless RC – If you feel like you cant do after Pull-Ups, scale t RC – rest 30 sec 10-15 Elevated Supinated Ring Rows Rest 2-3 mins b/sets...

CrossFit- Bedlam Athlete #63

Friday A) 10X400m Run Rest 90 sec b/t sets *Aim for Same consistent times through your sets B) 10 Min EMOM 35 Sec FLR Hold on Rings PM Session A) FS @20X0 3X5 @65% 3X5@70% Rest as needed B) Every 15 Sec X 7 Mins 1 Squat Snatch @60% of Snatch RM C) 3X3 – Squat...

Bedlam Friday – Week 4

A) 5×3 Hang Power Snatch Build to a challenging with each set. rest 90sec B1) 4-6 2-way Barbell Back Rack Lunges Perform all one leg first, rest 30sec then the other x 3 sets B2) 5 Dual DB Strict Press + 4 Push Press + 3 Push Jerk tough, rest 1:00 x 3sets **Pause...

Bedlam Thursday – Week 4

A) Open Gym or A1) 7,5,3 CGBP @21X1, tough for each set A2) 30sec AMRAP Ring row A3) 30-50ft seal walk rest 90sec x 3 sets B) 35min AMRAP @ Steady 75% pace 400m run 2:00 row 1:00 alternating curtsy lunges 100m farmers walk or C) 2 sets 30sec on / 30sec off @ 85%-90%...

CrossFit – Bedlam Athlete #62

Wednesday A1) 3X5 Strict Weighted Pull-Ups – *1 Sec Pause @top – rest 1 min A2) 50FT HEAVY Seated Weighted Sled Pull – rest 2-3 mins B) 8 Rounds: Not for Time Quality Reps 100m Run 3 Bar Muscle Ups – keep unbroken 6 Strict HSPU – TRY and...