by Bedlam Crossfit | Jun 18, 2019 | WOD
A1) 12 Deadlift, mod-tough @21X1, rest 1:00 x 3 sets A2) 45sec Ring FLR, 1 leg off ground, rest 1:00 x 3 sets Muscle Up Work B) 5sets – rest 1:00 3 beat swings + 1 Hip to rings C) Every 3:00min x 5 sets *Goal is to Increase Pace each set 150m run 12 Plate Ground...
by Bedlam Crossfit | Jun 17, 2019 | WOD
A1) 3 Back Squats @3331, rest 30sec x 4 sets A2) 8 dips (bar/ring/box) @21X1 x 4 rest 1:00 B) 16 min EMOM Min 1-4 : 15-30ft HS Walk / 1 box around the world each way Min 5-8: 2-6 Ring Lean Away Pull Ups @21X1 Min 9-12: 30sec weighted arch angels Min 13-16: 4-8...
by Bedlam Crossfit | Jun 14, 2019 | WOD
A) 5×5 Touch N Go Power Snatch Build to a challenging with each set. rest 90sec B1) 6-8 Barbell Front Rack Lunges per leg, Perform all one leg first, rest 30sec then the other x 3 sets B2) 5 DB Push Press per arm @21×2, + 5 Db Push Jerk, Pause in the...
by Bedlam Crossfit | Jun 13, 2019 | WOD
A) Open Gym or A1) 9,7,5 CGBP @21X1, tough for each set A2) 6-8 Bent Over DB/KB Row @31X1 per arm x 3 sets A3) 8-10 Supinated Ring row @2020 x 3sets A4) 8-10 Diamond Push up @21X1 x 3 sets rest 90sec B) 32min AMRAP @ Steady 75% pace 2min row 1min Prisoner Step Ups...
by Bedlam Crossfit | Jun 12, 2019 | WOD
A) 7x Clean Pull. Hang Clean, Hi-Hang Clean 1.2.1, rest 90sec between sets *4sec to get to the knee on clean pull then accelerate to finish B) 8min AMRAP 200m Row/Run 8 Renegade Row *row, row, push up* rest 2:00 8min AMRAP 12 Goblet Squat @21X1 200ft Farmers Carry C)...
