by Bedlam Crossfit | May 20, 2019 | WOD
A1) 2 Tempo Front Squats @2221 tempo rest 1:00 x 4 sets A2) 5 Landmine Single Leg Deadlifts / leg @31X1 x 4 sets B) 4×2 Weighted Pull ups @21X1 rest 1:00 C) 6 rounds Mix and Match 100m run / 7/5 Cal AD / 150m row 5 Chest To Bar 5 Burpee Box Jump 5 Dual DB KB...
by Bedlam Crossfit | May 17, 2019 | WOD
A1) 4 Pause Push Press @22X1 rest 30sec A2) 8-12 Feet Elevated Ring Row, Pause at the top , rest 30sec A3) 8-12 DB Glute Bridge Floor Press @21X1 rest 90sec x 4-5 sets B) For Time – 17min Cap 20-15-10 PS (115/75) (95/65) (75/55) 30-25-20 WB 400m Run/Row C) Core...
by Bedlam Crossfit | May 16, 2019 | WOD
A1) 5-7 Dips (Bar or Ring) @31X1 Tempo, rest 1:00 x A2) 100ft Heavy Sled Drag, rest rest 30sec A3) 100 Plate Push rest 2:00 x 4-5 sets B) 20 Minutes Steady Effort 600m run 20 Prisoner Step Ups 50ft perfect bear crawl 100ft Single Arm Farmer Carry L then R C)...
by Bedlam Crossfit | May 15, 2019 | WOD
A1) 6-8 Single Arm KB Front Rack Step Ups, @21X1, A2) 5 Jefferson Curl @5151 x 3-4 sets B1) AMRAP 1 Strict HSPU + 3sec HS hold B2) 10-15 Dual KB Leg Lifts with a controlled lowering , rest 1:00 x 4 sets C) 3-4 Rounds NFT or 15minutes 200m row 8R/8L SA DB OH Lunges 2-3...
by Bedlam Crossfit | May 15, 2019 | WOD
A1) 6-8 Single Arm KB Front Rack Step Ups, @21X1, A2) 5 Jefferson Curl @5151 x 3 sets B1) AMRAP 1 Strict HSPU + 3sec HS hold B2) 10-15 Dual KB Leg Lifts with a controlled lowering , rest 1:00 x 4 sets C) 3-4 Rounds NFT or 15minutes 200m row 8R/8L SA DB OH Lunges 2-3...
by Bedlam Crossfit | May 14, 2019 | WOD
A) 7 x 1.2.2 Hang Snatch Hi-Pull + Hang PS + Snatch Balance Pause in receiving position and in bottom of squat. for 2 sec rest 90sec B) 8min AMRAP 200m run 10 DL 155/105 135/95 115/75 10 push up rest 3:00 8min AMRAP 200m run 10 T2B 10 Alt. DB Snatch C) Core 4 sets 10...
