Thursday, January 18th

A.

STRENGTH:

10 Minute EMOM:

2 Push Press

*Build in Weight, Start at 60% 1RM

B.

METCON:

“Big Nasty”

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)

Scale for Muscle Ups:

7 Bar Muscle Ups

7 Burpee Chest to Bar Pull-Ups

7 Burpee Pull-Ups

7 Burpees + 7 Ring Rows

*Complete the Most Challenging Movement for You*

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.

In this higher skill workout, playing to strengths while tactfully approaching the weaker movements will make this more manageable. For most athletes, the tougher movement will be the ring muscle ups. While the first set could be completed unbroken, we want to look at the full volume of the workout. Breaking these up into 2-3 sets from the beginning is better than being forced to break in the second and third rounds. Similarly, going 1-2 sets on the hang power snatches could lead to better sets of muscle-ups. The more confident athletes are with these movement, the more aggressive they can be.


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