21.12.04
IRIDIUM CrossFit – CrossFit
NASTY GIRLS V2
11:00-15:00
Complete the muscle-ups in 3 sets or less.
Complete the single-leg squats in 1:30-2:00.
Use a heavier hang power clean weight you can complete 10 reps in 2-3 sets each round.
Warm-up
3-5 Sets:
10 PVC Pass-Throughs
5 False Grip Ring Rows
6 Alternating Reverse Lunges
Wod Prep
MUSCLE-UP AND SINGLE-LEG SQUAT WARM-UP
On a 5:00 Clock:
Cycle through multiple rounds until the time is called.
4 Muscle-up Transitions From the Floor
8 Alternating Box Step-ups
4 Alternating Assisted Single-Leg Squats
4 Alternating Single-Leg Deadlifts
Weightlifting
HANG POWER CLEAN
3 Sets:
5 Hang Power Cleans (athlete-led reps)
Add a little weight to each set.
HEAVY POWER CLEAN + LUNGES
On a 10:00 clock, build to a heavy 2-rep front rack lunge
Deadlift the bar & then perform a hang power clean — 2 reps = 1 rep on each leg.
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
Metcon (Time)
Nasty Girls V2 (Modifications)
3 Rounds:
50 Single-Leg Squats to Box (20″)
7 Chest-to-Bar Pull-ups
10 Hang Power Cleans (135/95#)
Beginner
3 Rounds:
35 Alternating Reverse Lunges
7 Pull-ups
10 Hang Power Cleans (75/55#)
Cool Down
3 Sets:
:20 Pec Foam Roll / Side
:30 Foam Roll Low Back