by Bedlam Crossfit | Jun 25, 2019 | WOD
A1) 8, 10, 12 , mod-tough Deadlift @21X1, rest 1:00 x 3 sets A2) 5/5 Half Get Ups per side , rest 1:00 x 3 sets B1) 2-3 reps of 1 Beat Swing + 1 Hip to Ring B2) 5 Transition Drills on floor or box x 4 sets C) Every 2:30 min x 7 sets *Goal is to Increase Pace each set...
by Bedlam Crossfit | Jun 24, 2019 | WOD
A1) 2 Back Squats @2221, rest 30sec x 4 sets A2) 30-40sec Support Hold, Every 5sec perform a dip x 4 rest 1:00 B) 16 min EMOM Min 1 : 3-8 Strict HSPU / Box HSPU ‘ Min 2: 30sec AMRAP Pronated /Supinate Ring Rows Min 3: 15-20 Hollow Rocks Min 4 : 8-12 Single Leg...
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 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 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...
