WOD

07/17/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (20 min to find 5RM ) Metcon Deadlifts/Bar facing burpees (Time) For time: 21-15-9 Deadlifts 225/135 Bar facing burpees

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7/16/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “Partner 11.5” 20 min AMRAP 10 Power Cleans 145 / 100 20 T2b 30 Wall Ball 20 /14All work split evenly, one partner works, one partner rests

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7/15/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon “Partner Dallas 5” (AMRAP – Reps) Total Reps: 5 minutes of: Burpees rest 1 minute then: 5 minutes of: 7 Deadlifts 155/115 7 box jumps 24/20 rest 1 minute then: 5 minutes of: Turkish get-ups 35/26 rest 1 minute then: 5 minutes of: 7 snatches 75/45 7…

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07/14/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch Grip Deadlift (5×5 @ 75%-80%) Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

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07/13/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Gymnastics Pull up, chest 2 bar, bar muscle up (AMRAP – Rounds) Pull up, chest 2 bar, bar muscle up. 1 min AMRAP at the end.Goal should be to complete the complex without letting go of the bar. Metcon Metcon (Time) 6 Rds for time 8 thrusters 95/65…

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7/12/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD FT: 1500m run (3xs around block together) 50 toes to bars 1600m row 50 push upsall work split in half except run. One partner works, one partner rests. Must run together, cannot start T2b until both partners are done with run!

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07/11/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (4×6 @ 75%) Metcon (Time) For time: 100 walking lunges (50 per side) 50 hang power cleans 95/65 25 ring dips 150m farmers carry (53/35 per hand)

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07/10/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch (4 reps every 90secs for 12 minutes ) 4 Snatches = touch and go. Start very light and only add weight if you can maintain form throughout 4 reps Metcon Metcon (AMRAP – Rounds and Reps) 12-min AMRAP 48 double unders 150m Sprint 12 DB snatches…

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07/09/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (2 every minute for 10 minutes ) Metcon Metcon (Time) For time: 40 V-ups 30 deadlifts 155/105 20 box jumps 30/24 10 Clean and jerks 155/105

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7/8/2017

Bushwick CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rds FT: 30 wall balls 20/14 20 burpees 600m Row All work split evenly, one partner works, one partner rests

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