- Trigger/Warm-up/Mobilise/Activate
- 1) Front Squat
- *5-5-5-5
- (* On 82.5% of 1 RM)
- OR
- 1) If you did the Front Squats yesterday then complete…
- Clean Pull’s
- *5-5-5 (complete all 3 sets at 110% of your 1 RM for cleans)
- * Rest precisely 90 sec between reps
- then…
- If you did not complete “Nasty Girls” yesterday then do today!
- 3 Rounds for Time of:
- *50 Squats
- *7 Muscle Ups (Scaling – 14 Pull-up’s & 14 Dips)
- *10 Hang Power Cleans (61 kg / 43 kg)
- Score = Time
- If you completed “Nasty Girls” yesterday then complete the following…
- Complete 5 Rounds of the following for time:
- *3 Squat Clean Thrusters (Clusters) (70kg /45 kg)
- *3 Thrusters (70kg /45 kg)
- *3 Front squats (70kg /45 kg)
- Score = Time
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – 2013 Reebok CrossFit Games – Tennis Stadium View! (Image courtesy of CrossFit, Inc.)