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Lifting Ourselves and One Another

Wednesday, February 17, 2010

“Nasty Girls”

3 rounds for time:

50 Squats

7 Muscle Ups

10 Hang Power Cleans

Coach’s notes:  CrossFit benchmark workout for the board.  Guys use 135 lbs for hang power cleans, gals use 95 lbs.  Post time to comments.

Comments: 12

Badass workout!
Hm… rest day or skip the rest day… isn’t that always the question. : )

Yeah, I’ve wanted to do this one for a while now. Sadly it is going to be awhile longer until I can do it!

20:50 scaled hang pwr cleans to 105lbs otherwise as rx’d. did muscle-ups as singles with lots of rest. didn’t miss until the 4th on the last round… then i missed a few getting the last ones. love this WOD

we have added a second session for TT oly starting in April. please see the “news” section of the site for more info


subbed 2x jumping muscle ups (another movement that needs work…)


Muscle ups from knees.

Cleans scaled to 95 Ibs.

Neil 13:20 a variation of a muscle up with a dip and 105 lbs for clean
Judy 16:06 – 14 muscle ups from knees with no dip and 42 lbs for clean
Thanks Brett for all you help!

As rx’d 16:36. Missed eight reps total and not happy about it. Had to take up toa minute between reps. Gotta keep the hands and elbows tight to the body. Thanks for the help Brett!
SarahG – four muscle ups shy of as rx’d. No fails till the last round, so close!

9:36 as rx’d

jumping muscle-ups w rings just touching top of my head.

Great 8 pm class, these classes are magic

Jumping muscle-ups (bottom of rings at shoulder height, started with arms fully extended)
Scaled hang power cleans to 75#. A few reps into the first round, I took the bar into my neck three times in a row. Lost confidence and in turn “aggression”; started failing reps. Decreased weight to 65#.
Thanks Brett!!

Jumping muscle ups. I think I am close to get one. Thanks DJ!Great class DJ, as always!

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