by Bedlam Crossfit | Jun 21, 2019 | WOD
A) 5×4 Hang Power Cleans Build to a challenging with each set. rest 90sec B1) 6-8 Front Foot Elevated Barbell Back Rack Lunges Perform all one leg first, rest 30sec then the other x 3 sets B2) 4 DB Push Press per arm + 4 DB Push Jerk + 4 DB Split Jerk tough, rest...
by Bedlam Athlete | Jun 21, 2019 | Bedlam Athlete
Friday A) 8X400m Run Rest 90 sec b/t sets *Aim for Same consistent times through your sets B) 10 Min EMOM 30 Sec FLR Hold on Rings Saturday A) Every 20 Sec X 8 Mins 1 Squat Snatch @60% of Snatch RM B) 4X4 – Squat Cleans @65% RM *Drop and reset after each rep...
by Bedlam Crossfit | Jun 20, 2019 | WOD
A) Open Gym or A1) 8,6,4 CGBP @21X1, tough for each set A2) 10 Gorilla Row 2sec pause at top per arm A3) DB Bicep Curl 21’s A4) 8-10 DB Skull Crushers rest 90sec x 3 sets B) 34min AMRAP @ Steady 75% pace 3min Row 2min Bike 1min walking lunges 1min singles 1min...
by Bedlam Athlete | Jun 19, 2019 | Bedlam Athlete
Wednesday A) Find a heavy C&J for the day B) Partner Workout 25 Min AMRAP – partition how you want with your partner 1 Mile Run 50 C&J (135/95) 100 GHD 50 PS (135/95) 100/80 Cal Row
by Bedlam Crossfit | Jun 19, 2019 | WOD
A) 7x Snatch Pull. Hang Snatch Pull, Hang Snatch 1.1.2, rest 90sec between sets *4sec to get to the knee on snatch pull then accelerate to finish *Pause in the Squat for 2sec B) 9min steady 25ft/25ft Forward / Back weighted perfect bear crawl 16 Prisoner Step Ups Rest...
