"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
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or
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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8 comments:
Nasty Girls - what in the world? I'm going to bring another friend, if he doesn't back out again.
"CrossFit Total"
BS: 345, 365, 375 (pr)
SP: 155, 175, 195
DL: 405, 455(pr), 475(f)
total: 1025 (pr)
burppes x 29
2h db pistols (15#): 60/0/0
Did Nasty Girls in 29:20...
2-banded pull-ups got me...but I did ring holds for first time so I was happy about that...55# for cleans
As prescribed, 19:48
It's amazing how heavy 135 feels after the muscle ups
bench 5x5 @ 245
pullups 5x10 @ bdwt + 20
18:44 75# HPC JRD/kips
29 Burpees have to break them up already!
Hang on... let me get my sun dial... had to use it to time my attempt at Nasty Girls tonight... lets see... 3 weeks, divided by the square root of 276 plus 9=
33:41...
with lots of subs and lots of whining!
Good job today everyone!
I did the WOD in 29:04 and Jake did it in 29:00. I'm going to stop bringing people younger than me. :-) I'm unable to do muscle ups right now, so we did the 21 kips and 21 dips. I used the rings for my dips but on the second and third set I had to do negatives. Jake did a few ring dips but moved to the stationary dip bars to complete the WOD. Also, we used 95lbs instead of 135lbs on the HPCs.
You know me... always leaving room for improvement. LOL!
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