3 RFT of:
7 Muscle Ups
10 Hang Power Cleans (135/95)
UPDATE - scratch the previously posted push press work. Recommend some light skill or core strengthening work,then invest 10 mins or so in a thorough stretching and mashing of the legs. We've done a lot of squats this week...and we're not done.
Post time to comments and the whiteboard.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Compare to 02.06.13. Nasty Girls is an outstanding classic workout from the early days of CrossFit. Don’t be scared. Standard subs on MU (3:1 dips/pullups) and scale as needed on the HPC.
REMINDER -- Coach's Clinic is on at 0600. Plan on a talk through of the lifts from the ground, with drill downs on some movement-specific principles and cues.
- This awesome Nasty Girls video is not sped up, that’s real time. Okay, so several no reps in there but remember this was several years ago before movement standards were as ubiquitous as today.
- Two vids from K-Star here and here that show a variety of ways to "unglue those sticks." Spend 10 mins working your legs and hips to improve mobility and performance and aid in recovery.