Strength WOD
Take 10 minutes to find a heavy 3 Rep Hanging Power Clean
WOD
“Nasty Girls -CFH”
50 Air Squats
7 Muscle ups (ring)
10 Hanging Power Cleans
3 Rounds
Fitness: 115/75
RX: 155/105
RX+: 165/110
**Sub 7 Burpee Pull ups for muscle ups today. If you have unassisted pull ups then do a burpee and jump into a pull up. If you need assistance then do 7 burpees then 7 pull ups.
**Our focus is on the met con today, use the strength work to warm up for heavy hanging power cleans in the workout. This is a combo of Nasty Girls and Nasty Girls Volume 2. A high level gymnastics movement, coupled with a heavy oly lift and simple body weight movement. Makes for a great workout! Work to find a scaling option that you can consistently move through this workout with, avoid long breaks. Times should be under 15 minutes.**
Above is the original Nasty Girls workout at the original CrossFit gym in Santa Cruz. Yes, their air squats are not to full depth, their hanging power cleans are not done correctly and their muscle ups are struggling. But, this is where it all started. This was before anyone knew about CrossFit. Before Reebok, Rogue and CrossFit Games. Before people cared about beating people in the open and most importantly before they knew what was possible. It was just 20 people working out in a garage.
DRIVE
800 M Run (buy in)
50 Sit ups
40 Jumping Lunges
30 Burpees
2 Rounds
800 M Run (cash out)
James with a great deadlift face!