Wednesday 180815

I. General Warm-up


5 Tempo Split Squats/leg @3011 (3 seconds down, 0 seconds at bottom, 1 second up, 1 second at top)

5 Single-Leg Glute Bridge/leg

5 Empty Bar HPC

10 Kip swings


II. Strength

Hang Power Clean

1x3 @ 70%

1x3 @ 75%

1x3 @ 80%

1x3 @ 85%

rest 1:00-2:00 between sets


III. Transition and Build Up

Take warm up sets of each movement as needed


IV. Workout Of The Day


“Nasty Girls V2”

3 RFT:

50 Pistols (alternating)

7 Muscle-ups (scale to bar if needed)

10 Hang Power Cleans @175/125

*15:00 cap


Scale 1

“Nasty Girls”

3 RFT:

50 Air Squats

7 Muscle-ups (bar or ring) or 7 Burpee C2B Pull-ups

10 Hang Power Cleans @135/95

*15:00 cap


Scale 2

“Nasty Girls”

3 RFT:

50 Air Squats

7 Burpee Pull-ups or 14 Assisted Pull-ups/Ring Rows

10 Hang Power Cleans @95/55

*15:00 cap





Mixing in some clean segment pieces for this week to work on the top end of the clean pull. Focus should be on hip extension power and quick turnover to receiving position. This will get us prepped for this brutal workout, Nasty Girls. Note the difference for Competitive athletes to attempt Nasty Girls v2 from Regionals. This is a tough triplet, and takes being smart about the squats and grip pacing. Get after it!


V. Accessory, Recovery, Community

Mash forearms on barbell (get up in to the tissue around the elbow)


VI. Supplemental Work


8x400m @ or near 1 mile PR Pace

rest 1:30-2:00 between


8x200m @ or faster than 1 mile PR Pace

rest 1:00 between

Crossfit Enhance