Fri, 11/17/2017

November 17, 2017

 

 

“Big Nasty”
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

L2
Sub Burpee C2B or Burpee Pull-Up

L1
Sub 7 Push-Ups + 7 Ring Rows
35 Air Squats
10 Hang Muscle Snatch or Push Press

 

Notes:

In this bigger version on the CrossFit Benchmark Workout “Nasty Girls”, we substitute Hang Power Snatches for Hang Power Cleans. This should be a weight that athletes can complete in 1-2 sets each round. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace Ring Muscle Ups with either 7 Burpee Chest to Bar Pull-ups or 7 Burpee Pull-ups. 

 

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