by Bedlam Crossfit | Jun 6, 2019 | WOD
A) Open Gym or A1) 10,8,6 CGBP @21X1, rest 1:00, tough for each set A2) 6-8 Bent Over DB/KB Row @31X1 per arm , rest 1:00 x 3 sets A3) 8-10 Bicep Curls @2020 x 3sets A4) 20 banded tricep extensions with a pause at the bottom x 3 sets B) 30min AMRAP @ Steady 75% pace...
by Bedlam Crossfit | Jun 5, 2019 | WOD
A) 7x Tempo Snatch Deadlift. Hang snatch.Hi-Hang Snatch 1.2.2, rest 90sec between sets **6 second Snatch Deadlift B) 8min AMRAP 50 m Dual KB Front Rack Walk 100ft Plate Push rest 2:00 8min AMRAP 200m row 12 Single DB Weighted Box Step Over 2 wall walk C) Core 12-15...
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...
