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)...
by Bedlam Crossfit | Jun 11, 2019 | WOD
A1) 10 Deadlift, mod-tough @21X1, rest 30sec x 3 sets A2) 5-8 Pike on rower @3030 rest 1:00 x 3 sets Muscle Up Work B) 4sets – rest 1:00 5 Beat Swings 5 Hip to rings on low rings , C) Every 3:30min x 5 sets *Goal is to Increase Pace each set 200/150m run 12 KBS...
by Bedlam Crossfit | Jun 10, 2019 | WOD
A1) 4 Back Squats @4441, rest 1:00 x 3 sets A2) 5-8 Dips , Bar, Ring, or Box @33X3, rest 1:00 x 3 sets B) 16 min EMOM Min 1-4 : 2-6 Strict Supinated PU @21X1 Min 5-8: 10-20 Hadnstand Shoulder taps on wall/box Min 9-12: 30sec weighted hollow hold , weight onfeet or...
by Bedlam Crossfit | Jun 7, 2019 | WOD
A) 5×5 Touch N Go Power Clean. Build to a challenging with each set. rest 90sec B1) 6-8 Barbell Reverse Lunges per leg, Perform all one leg first, rest 30sec then the other x 3 sets B2) 6 Single Arm DB Strict Press + 6 DB Push Press per arm tough, rest 1:00 x...
