Bedlam Athlete

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CrossFit Bedlam Athlete – 2019 #39

Wednesday
WEdnesdays are a Bit longer sessions – aim to train for 90-120 Minutes
A) A. Squat Clean and Split Jerk, work to a single
B)
B. Squat Clean and Split Jerk, 2 rep @70% per min Every 75 Sec X 8 Sets
C) C.High Hang Squat Snatch, 10 Min EMOM
4 Mins – 2@ 60% of Snatch RM
3 Mins – 2@ 65%
3 Mins – 2@75% of Snatch RM
D) 5 min @ 85-90%/high effort:
300FT Shuttle Run – 50FT back and forth
8 Burpees to 6″ Target
—5 min rest
10 min AMRAP
10 R Arm Hang KB Snatch @ 32kg
10 Burpees onto 30″
10 L Arm Hang KB Snatch @ 32kg
10 Wall Balls @ 20lbs to 12ft
—10 min rest
15 min AMRAP
400m Run
18 PS (75/55)
18 OHS (75/55)
36 Walking Lunges (18/Leg)

CrossFit Bedlam Athlete – 2019 #38

Tuesday
A)
A1. Strict Press @ 22X1, 7,7,6,6,5,5 – 10 sec
A2. Weighted Ring Dips @ 40X0, 3-4 reps x 6 sets, 30 Sec Rest
A3. Single ARM DB Bent Over Row @ 31X1, 6-8/arm @Tough Load x 6 sets, 2 Min rest
B) EMOM Till Failure
Kipping HSPU + Supinated Ring Rows – 1,1.2,2.3,3.4,4. etc – all same minute
C) For Time
45 Thrusters (95/65)
45 Pull-Ups
45 HPC (95/65)
45 Push Press (95/65)
D) 1 Max Set: HS Hold on Wall

CrossFit Bedlam Athlete – 2019 #37

Monday
AM session
A) 1500mRow
Rest 3 mins
1200m row
Rest 3 mins
1200m Row
Rest 3mins
1k Row
B) 10 Min Emom
1 – 30 Sec weighted front bridge
PM Session
A) FS – 7,6,5,7,6,5 – rest as needed – all good working sets
B) 10 Min EMOM
2 Squat Snatch @65-70% of RM – drop and reset every time – Looking for Perfect Reps here
C) 20 Min EMOM
1 – 12-15 Cal Row
2 – 12-15 KBS (70/53)
3 – 5-6 Devil Press (50/35/ Hand)
4 – Rest
D)
Barbell Weighted Glute Bridge 4X8-10 Reps @moderare load

CrossFit Bedlam Athlete – 2019 #36

Saturday
A1)
4X5 Push Jerk – from RACK – Shoot for heavier load than last week
A2) 4X8-12 Strict Ring Pull-Ups – rest 2 mins
B) 16 Min EMOM
1 – 6-10 Strict HSPU
2 – 3-5 Ring Muscle Ups
3 – 6-10 Tough Dual DB Strict Press
4 – 25-40FT HS Walk
C) 8 Min AMRAP
8 Burpee BJ Overs (24/20)
12 T2B

CrossFit Bedlam Athlete – 2019 #35

A) 1 Sets @75% Sustainable Pace
18 Min Row
rest 3 Min
12 Min AD
B) 10 Min EMOM
15 Sec L-Hang on Pull-Up BAr
A)
5X5 DL – Build in your sets – Aim for a bit heavier than last week
B)
Find a Heavish Snatch for the day- Only two misses allowed
C) Every 75 Sec X 6 Sets:
2 Squat Snatch @65-70% of B
D) 6 Min EMOM
3 High Hang Squat Cleans @60% of Clean RM
C) For Time: Push the pace on the Row and see what you got on the BB
500m Row
20 PC (115/75)
250m Row
20 S2OH (115/75)
E) 5X1 Min Sorenson Hold
rest as needed

CrossFit Bedlam Athlete – 2019 #34

Wednesday
A) A. Squat Clean and Split Jerk, work to a single
B)
B. Squat Clean and Split Jerk, 1 rep @75% per min x 10 mins
C) C.High Hang Squat Snatch, 10 Min EMOM
Mins 1—>6 – 2 @70% of Snatch
Mins 6-10 – 4 @60% of Snatch
D) 5 min @ 85-90%/high effort:
5 R Arm Hang KB Snatch @ 32kg
5 Box Jump Overs @ 30” – no rebounding
5 L Arm Hang KB Snatch @ 32kg
5 Box Jump Overs @ 30” – no rebounding
—5 min rest
10 min AMRAP
AirBike Cals – 10,10,10,10,10
Toes to Bar – 1,2,3,4,5,etc.
Push-ups – 1,2,3,4,5,etc.
—10 min rest
15 min AMRAP
18/15 Cal AD
12 Thrusters @ 75/55bs
9 Bar Facing Burpees

CrossFit Bedlam Athlete – 2019 #33

A)
A1. Strict Press @ 22X1, 8,8,7,7,6,7 – 10 sec
A2. Weighted Ring Dips @ 40X0, 2-3 reps x 6 sets, 30 Sec Rest
A3. Bent Over Double KB Rows @ 20X0, 4-6/arm @ 32kg/arm x 6 sets, 2 Min rest
B) EMOM Till Failure
Strict Press + Strict Pull – 1,1.2,2.3,3.4,4. Until failure
C) For Time
21 Cal Row
21 HPS (95/65)
7 Ring Muscle Ups
15 Cal Row
15 HPS (115/75)
7 Ring Muscle Ups
9 Cal Row
9 HPS (135/95)
7 Ring Muscle Ups

CrossFit Bedlam Athlete – 2019 #32

Monday
AM session
A) 1500m row
Rest 3 mins
1200m row
Rest 3 mins
1k Row
Rest 3mins
750m row
B) 8 Min EMOM
5-6 Strict T2 Rings
PM Session
A) FS – 8.7.6.8.7.6 – rest as needed – all good working sets
B) 10 Min EMOM
2 Squat Snatch @60% of RM – drop and reset every time
C) For Time:
800m Run
50/35 Cal AD
800m Run
50 Box Jumps (24/20)
D) Barbell Weighted Glute Bridge 3X10 Reps @moderare load

CrossFit Bedlam Athlete – 2019 #31

Saturday
A1)
3X5 Push Jerk – from RACK – Aim to make All three Sets – HAP – rest 90 Sec
A2) 3X10 @21X2 Pendlay Row – rest 2 mins
B) 16 Min EMOM
1 – 4-6 Strict HSPU to DEficit
2 – 4 C2B+4 Pull-Up + 4 T2B – try to hang on unbroken
3 – 6-8 Dual DB Bench Press – Heavy
4 – 2 Rope Climbs
D) 4 Rounds For Time:
30/24 Cal Row
5 Clean & Jerks (205/135)
rest 3 Mins
20 Bar Muscle Ups

CrossFit Bedlam Athlete – 2019 #30

Fridauy
A) 1 Sets @75% Sustainable Pace
15 Min Row
rest 3 Min
15 Min AD
B) 10 Min EMOM
20 Sec Weighted Hollow Rock
A) 5X5 DL – Build in your sets – No Max sets here
B) 2 Cleans + 1 SJ
Every 90 Sec X 8 Sets:
2 Cleans + 1 SJ – @60% of C&J RM – Perfect Reps
C) For Time: * Goal is to HIT ALL SETS of WB UB so rest as you need to not break through sets
50 DU
50 Unbroken WB (20/14)
50 DU
40 Unbroken WB
50 DU
30 Unbroken WB
50 DU
20 Unbroken WB
50 DU
10 Unbroken WB
D) 4X1 Min Sorenson Hold
rest as needed

CrossFit Bedlam Athlete – 2019 #29

Wednesday
A)
Build to a heavy Hang Snatch
B)
Find a toughish Snatch Balance for the day
C) 2 Rounds:
400m Run
15 DL (315/225)
rest 2 Mins
2 Rounds:
300m Row
15 Burpees over ERG

CrossFit Bedlam Athlete – 2019 #28

A)
5X 3.8 Strict WEighted Pull-Ups + Strict Pull-Ups – Add weight and strip off for the set of 8
rest 1-2 mins
B) Find a heavy Push Press for the day
C) 5 Min AMRAP – Strict HSPU
D) For Time: AGOQ #3
5 Rounds:
4 Ring Muscle Ups
13 S2OH (135/95)
into.. 5 Rounds
4 Ring Muscle Ups
7 S2OH (185/125)

CrossFit Bedlam Athlete – 2019 #27

AM Session
A)
2X2000m Row – rest 4 min
or
2X 8 Min AD – rest 4 min
*Choose one you need to work on
B)
15 weighted ghd sit-ups
X 5 sets
PM Session
A)
Build to a heavy BS for the day
rest as beeded
B1)
Dual KB Front Rack Split Squats X 6-8 Reps/ Leg
rest 30 Sec
B2)
Sled Push X 150FT – HAP – rest 30 Sec
B3)
50 FT BB OH Walking Lunges – Tough Weight but make sure set is unbroken
X 3 Sets – rest 2 mins
C)
Romanian dl @31X1 x 4-5 reps – bit heavier than last week
3 Sets – rest 1 min
D) For Time:
10 Squat Cleans (155/105)
75 DU
50 T2B
75 DU
10 Squat Cleans (155/105)

CrossFit Bedlam Athlete – 2019 #26

Saturday
A) 6 Sets:
1 hang snatch + 1 snatch
All sets @ 75%
rest as needed
B) FS @41X1
Build to a heavy single
rest as needed
C) For Time
80 bar facing burpees
4K Row
D) 4×6-8 GH Raises
Rest as need

CrossFit Bedlam Athlete – 2019 #25

AM Session
A) 1 Sets:
5 Min Row
rest 3 min
5 Min AD
rest 3 min
5 Min Row
rest 3 Min
5 Min AD
B) For Time:
1-10 Unbroken T2B
PM Session
A)
CGBP – Find a heavy single for the day
rest as needed
B) 7 Min AMRAP
1 Push Press (165/115)
2 Strict HSPU
3 Strict C2B
C)
5 Sets: rest 1 min b/t sets
15/12 Cal Row
9 HPS (95/65)
6 Bar Muscle Ups

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