by Bedlam Crossfit | Jun 4, 2019 | WOD
A1) 8 Deadlift, mod-tough @21X1, rest 1:00 x 3 sets A2) 45sec-1:00 Ring FLR Hold, rest 1:00 x 3 sets Muscle Up Work B) 5×5 Ring Swings, rest 1:00 between *focus on squeezing heels together Pulling back on the rings as you hollow C) Every 4min x 5 sets *Goal is to...
by Bedlam Crossfit | Jun 3, 2019 | WOD
A1) 5 Back Squats @5551, rest 1:00 x 3 sets A2) 3-7 Dips , Bar, Ring, or Box @33X3, rest 1:00 x 3 sets B) 16 min EMOM Min 1-4 : 2-6 Strict C2B/PU @21X1 Min 5-8: 30sec Chest Facing Handstand Hold Min 9-12: 8-12 Supinated Ring row with pause at the top Min 13-16:...
by Bedlam Crossfit | May 31, 2019 | WOD
Warm Up: 3 rounds Not for Time 150m row 8 Lateral Lunges (total) 8 ring row with a pause at the top 30sec plank hold A) 5×1 Front Squat. Build to a heavy single. rest 2:00-3:00 in between B) 5×1 Strict Weighted Pull Up Find a single heavy. rest 90sec between...
by Bedlam Crossfit | May 30, 2019 | WOD
Open Gym Bro Sesh A1) 5 CGBP @21X1 x 3 sets A2) 10 Ring Row @2020 x 3 sets B) 16min EMOM min 1: 30sec Hard row min 2: 8-12 DB OH Tricep Extension min 3: 8-12 DB Hammer Curl min 4: 40sec amrap Ball Slams C) Low and Slow 2,500m row Every 500m get off and perform: 15...
by Bedlam Crossfit | May 29, 2019 | WOD
A) 8 x 1.1 Snatch Hi-Pull. Power Snatch Pause in receiving position for 2 sec rest 90sec , building to a heavy or work technique B) 4-5 Rounds 200m row 10 DL (185/125) (155/105) 5 DB HPC+OH per arm 10 No push up Burpee C) Core 4 sets 10 R side plank Hug and reach 10...
