• 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.)