8 Minutes of Muscle Up/DeadLift (click links for details)

A- WU- 3 RNFT of: 3 Strict Pull Up (kneeling)/6 Ring Push Up (HRPU)/9 Calorie Row/12 Lunges (6 ea alt)

B- DeadLift- 12-15 Minutes To A Challenging Triple (neutral grip only/no mixed grip)

C- 12/9/6 RFT of: Muscle Up (kneeling Muscle Up)/DeadLift (225/155 or HBD)

Post your scores to the Whiteboard.

9 replies
  1. Chris k
    Chris k says:

    Crossfit Liftoff starts tonight!

    Event 1: 1 rep max Snatch (no time cap)
    Event 2: 1 rep max Clean & Jerk (no time cap)
    Event 3: 12 min AMRAP
    3 snatches
    6 clean & jerks
    9 c2b pull ups
    54 double unders
    M: 135 lbs. F: 105 lbs.

    3.2.1. GO!

  2. tinad
    tinad says:

    I don’t even know where to begin or how to even say thank you to all the support I have received in the last 24 hours…it is overwhelming beyond words. Crossfit 718 has been my home for over the past 3 1/2 years and some of you have been there from the beginning of my journey and some of you are new witnesses to it- but big or small, long or short- the kind words, the generous donations and the just “you’ve got my back attitude” has left me short of words (and we know that is pretty rare). This is what it must have felt like when Sally Fields won her Oscar and declared “You must really like me,” because that’s how I feel right about now! I really just wanna do you guys proud and just say that with hard work and determination anything and everything is possible- so again thank you for really turning this forty year old woman into what I’d like to call a happy athlete! Please know this is something I will truly never forget and can never say thank you enough..this is everything 718!

  3. Bailey
    Bailey says:

    Hey all, with all the (super fun!) rowing we’ve been doing lately I’ve noticed a few recurring mistakes and points of confusion, thought this was a great breakdown of technique and common errors to watch out for. Even though we switch whether we are rowing for distance or for power depending on the WOD which may effect your pacing and strategy, the basic rowing technique stays the same. Now if I can only remember to keep my heels down… Right tambot?


  4. Tammyli
    Tammyli says:

    Right Coach!

    Completed the Liftoff this morning: Not too bad.. There’s room for improvement. But Im exited to post my scores on the leaderboard

    Total : 115k ( 253lbs)
    Snatch: 50k (110lbs)
    C&J: 65k (143lbs)
    Event 3 the 12 Min AMRAP
    3 Snatch/ 6 C&J/ 9 C2B/ 54 DU’s = 2 Rounds+ 2 @105lbs RXed

  5. Smanik
    Smanik says:

    A) Complete
    B) Deadlift 3rep @385
    C) 9:32
    D) 4 RNFT of: 10 Strict T2B
    + 5×6 GHR (Tempo: 2/2/x/1-2)
    + 3 Min Seated Banded Curls


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