Strength/Skill Work: Muscle-ups &/or weighted pull-ups
If you do not have a bar or ring muscle-up work on them both by jumping to ring supports, using our band set-up in the rings and/or seeing how low of a platform you can jump from to press out a bar muscle-up. This is scalable for ALL!
If you are able to do muscle-ups warm up and then do one set of max rep muscle-ups. From there do 5 sets of 3 weighted pull-ups working to increase weight with each set.
WOD
3 rounds of
50 squats
7 muscle-ups
10 hang power cleans (Use 65-70% of max hang power clean not to exceed 135/95lbs)
For time.
Those unable to do muscle-ups can sub either jumping ring muscle-ups or jumping bar muscle-ups.
CrossFit Asheville wants to wish our own Patricia Alcivar best of luck as she makes her professional boxing debut Friday night in Columbia, Tennessee. Read more about Patricia here. Go get ‘em Patricia!
Also for some extra motivation here is the original “Nasty Girls” video featuring celebrity CrossFitters Annie, Eva and Nicole. Please note: Nicole treats this work-out as a competition and thus sacrifices technique in her final round of power cleans. This is not what we believe to be ideal for training technique, but nonetheless an impressive performance.
Enjoy and let’s get after it!
6:00 am crew, I will be there with iPod in hand…Nasty Girls song ready to inspire you!
I am so glad I finally got to do this WOD. Can’t wait till I can do it “strict”.
Name Time/Hang Power Clean/Muscle-up Form
Tom 8:08/115lbs/high rings jmping muscle-ups
Matt B 10:20/84lbs/green band rings
Lauren 11:48/65lbs/jmping bar MUs off box
Rachel 10:50/52lbs/jmping bar MUs off box
Rustan 7:38/105lbs/blue band rings
Anna J. 9:58/28lbs/jmping bar MUs off box
Dawn 8:32/48lbs/jmping bar MUs off box w/25lb plate
Eva 12:43/55lbs/jmping bar MUs off box w/25lbs plate
Tony 11:12/44lbs/jmping MUs in rings
Bev 7:27/38lbs/jmping MUs off box/30 squats per round
Julie 10:40/38lbs/jmping MUs off box w/25lbs plate/30 squats per round
KK 7:34/71lbs/rings w/grey band
MCK 11:18/45lbs/rings w/green band
Dale 11:29/95lbs/rings no assistance
Eliz Hake 9:08/55lbs/low rings jmping MUs
Shanna 9:50/93lbs/Rings no assistance (down from 13:45 in June w/same loads)
J$ 10:24/64lbs/jmping bar MUs box + plates
Brian 10:42/85lbs/jmping MUs into rings
Chad 6:57/135/Muscle-Ups 1 Rep Pull-up 97lbs