CrossFit 718
  • OUR MEMBERSHIPS
  • PROGRAMS
  • OUR COMMUNITY
    • Athlete of the Month
    • Coaches Corner
    • Events
    • News
    • Workout of the Day
  • GET STARTED
    • New Members
    • Visitors/ Drop-ins
  • Call (718)768-0090
  • Search
  • Menu Menu
WOD Archive

WOD 07/20/2022

2 RFQ of:
15 Banded Face Pulls/
15 Banded Row/
15 Banded Pull Apart/
15 Banded Push Down

@2121; Rest as little as possible as often as needed.
—-
2 RFQ of:

1 WallWalk/
10 Each Alternating Shoulder Taps/
5 Kipping Swing/
1-3 Strict Pull Up/
5 Each D.B. Step Up (HBD/18/20″ Box)/
150 M Row (3/5)

@Easy Pace; Rest 3 Minutes

6 Minute Cap

__—
B: Shoulder Press (3/3/3 Last set to a 3RM)
3/3/3 Last set should be a 3RM @20X1; Resting as needed between sets.

-15 Minute Cap

——–
C: Weighted Dip (3/3@75-85%)
Max or sets accross

3-5 Minutes WU to 70% of heavy set of 5 from 07/06/22
+ 3@70-80% (Pause first Dip 3 seconds in the hole, 3 seconds up top)
+ 3@75-85% (Pause first Dip 3 seconds in the hole, 3 seconds up top); Rest 60-120 Seconds Between Rounds
—-
For Quality-
10 Shoulder To OH (65/95#)/
1 Rope Climb (15/20′); 90 Seconds Rest/
8 Shoulder To OH (75/115#)/
2 Rope Climb; 90 Seconds Rest/
5 Shoulder To OH (95/135#)/
3 Rope Climb

Level 1= For Quality-
10 Shoulder To OH (45/75#)/
1 Rope Climb (12/15′); 90 Seconds Rest/
8 Shoulder To OH (65/95#)/
2 Rope Climb; 90 Seconds Rest/
5 Shoulder To OH (75/115#)/
3 Rope Climb

Level 2= For Quality-
10 Shoulder To OH (35/55#)/
3 Pull To Stand; 90 Seconds Rest/
8 Shoulder To OH (45/75#)/
4 Pull To Stand; 90 Seconds Rest/
5 Shoulder To OH (55/95#)/
5 Pull To Stand

@ Sustainable Pace

Scale weight, height as needed.

07/19/2022/by Tammyli
Share this entry
  • Share on Facebook
  • Share on Twitter
  • Share on WhatsApp
  • Share on Pinterest
  • Share on LinkedIn
  • Share by Mail
https://crossfit718.com/wp-content/uploads/2022/07/murph5.jpg 470 705 Tammyli https://crossfit718.com/wp-content/uploads/2016/11/crossfit718-logo-dk.png Tammyli2022-07-19 20:00:502022-07-18 19:35:16WOD 07/20/2022

Members Login

Our #CF718Strong Community

WOD – Archives

logo
Facebook
Instagram
YouTube
Yelp

148 26th Street
Brooklyn, New York 11232

CrossFit Kids
CrossFit Journal
TRY A FREE CLASS
WHAT IS CROSSFIT
OUR COACHES
FAQ’S
CLASS SCHEDULE
TODAYS WORKOUT
DROP-INS
CONTACT US

CrossFit718 • Brooklyn Strength & Conditioning LLC. © All Rights Reserved.

WOD 07/19/2022 WOD 07/21/2022
Scroll to top