March 28, 2018
Strength: Front Squat
5 x 3 (progressive loading)
*Pause 2 seconds on the 3rd rep of each set.
Metcon: “Nasty Girls”
3 Rounds for time:
50 Air Squats
7 Ring Muscle ups*
10 Hang Power Cleans (135/95)
*Scale = 7 Ring Pull ups + 7 Strict Ring Dips
COMPETITIVE CROSSFIT CLASS – 5:30pm
Strength: Front Squats
EMOM x 5: 3 Front Squats @ 70%
1:00 Rest
EMOM x 4: 2 Front Squats @ 80%
1:00 Rest
EMOM x 3: 1 Front Squat @ 90%
Rest 5:00
“Nasty Girls V2”
3 Rounds for time:
50 Alternating Pistol Squats*
7 Ring Muscle ups*
10 Hang Power Cleans (175/115)
*Scale = Air Squats for Pistols, 7 Ring Pull ups + 7 Strict Ring Dips for Muscle ups.
Rest 5:00
“Quad Blaster”
3 minute AMRAP
10 Medicine Ball Cleans (20/14)
10/7 Calorie Assault Bike
Rest 2:00
Repeat
Happy Birthday to CrossFitter, Amber Dunn, aka, “Ambie”.
