Monday, January 13, 2020

Monday, January 13, 2020


Nasty Girls
three rounds for time:
50x squat
7x muscle-up
10x hang power clean @ 135/95-lbs.

Compare results to June 19, 2018.

workout courtesy of crossfit.com

Today’s Common Scaling Options:
+Squat: reduce reps, reduce range of motion, lunge, glute bridge
+Muscle-up: reduce reps, challenging pull-up variation
+Hang power clean: reduce load, use dbs

(Your coach will talk to you about additional scaling options not already listed)

1 Comment

  1. MPH | January 14, 2020 at 12:41 pm
     

    –Scores–
    Michael H.: 12:04 (95-lbs.; sub: 4/7x mu)
    Anna G.: 10:19 (70-lbs.; sub: band)
    Aaron B.: 9:08 (95-lbs.; sub: jumping lunge, 3x pull-up + 4x band)
    Matt K.: 11:59 (85-lbs.; sub: pull-up)
    Matt H.: 11:30 (105-lbs.; sub: 1x mu + 1x attempt)
    Alex M.: 11:44 (115-lbs.; sub: 3x mu attempt)
    Kate H.: 10:39 (65-lbs.; sub: 4/5x squat, band)
    Zach D.: 10:45 (sub: 10x ring pull-up)
    Borja G.: 12:32 (115-lbs.; sub: 5/7x mu)
    Al C.: 14:34
    Charlie K.: (95-lbs.; sub: 4/3/3x mu)
    John Sa.: 9:33 (85-lbs.; sub: 4/7x pull-up)
    Walt C.: 8:32 (95-lbs.; sub: 4/7x banded mu)
    Luke B.: 9:13 (95-lbs.; sub: pull-up)
    David C.: 11:32 (85-lbs.; sub: 10x ring pull-up)
    Jason S.: 8:49 (95-lbs.; sub: 4/7x banded mu)
    Adrian P.: 11:52 (105-lbs.; sub: ctb/pull-up)
    Drew P.: 9:46
    Sergio L.: 11:05 (75-lbs.; sub: band)
    Rich H.: 10:27 (sub: pull-up)
    Kate G.: 8:40 (sub: pull-up)
    Ralph B.: 11:15 (sub: 20-cal bike + 50x air squat)
    Vivek C.: 11:04 (55-lbs.; sub: band)
    Sarah D.: 10:18 (55-lbs.; sub: band)
    Diana G.: 9:54 (10-lb. dbs; sub: vertical strict bodyrow, hang muscle clean)
    Neil A.: 7:50 (85-lbs.; sub: 30x squat + 50x sit-up + 30x squat, pull-up)
    Chase H.: 10:19 (125-lbs.; sub: 3/7x mu)
    Simon B.: 10:21 (35-lb. dbs; sub: ctb pull-up)
    Adriana B.: 9:41 (75-lbs.; sub: 10x pull-up)
    Henry T.: 10:13 (75-lbs.; sub: pull-up)
    Dave R.: 8:59
    Chris C.: 7:32 (95-lbs.; sub: 4/7x mu)
    Sean Q.: 11:50
    Rebekka E.: 11:19 (85-lbs.; sub: supine ring pu)
    Greg M.: 12:11 (75-lbs.; sub: ring pu)
    Tommy W.: 10:58 (95-lbs.; sub: 7 pu + 7 rd)
    John S.: 11:41 (105-lbs.; sub: 7 pu + 7 rd)
    Alli P.: 10:34 (75-lbs.; sub: 2/7x mu)
    John La.: 10:55 (65-lbs.; sub: band good morning, hang muscle clean, 2/7x mu attempt)
    Ben E.: 12:10 (65-lbs.; sub: 5/7x pu)
    Yao Z.: 11:13 (85-lbs.; sub: pu)
    David B.: 12:18 (85-lbs; sub: 7 c2b pu + 7 rd)
    Seth B.: 13:36 (105-lbs; sub: banded strict pu 7 + rd)
    Charles S.: 12:55 (95-lbs; sub: 7 spu + 7rd)
    Jake S.: 10:04 (95-lbs; sub: 7 pu + 7 jumping rd)
    Aron S.: 11:32 (75-lbs.; sub: 7 pu + 7 rd)
    Joe T.: 11:22
    Mark A.: 9:45 (115-lbs; sub: 7 c2b + 7 rd)
    Lilly S.: 12:52 (75-lbs; sub: 7 banded pu + 7 jumping dips)
    Amy S.: 10:39 (95-lbs.; sub: 3/7x mu)
    Matt R.: 13:00 (85-lbs.; sub: 5 pu + 5 rd)
    John N.: 12:39 (95-lbs.; sub: 7 pu + 7rd)
    Michael F.: 11:58 (105-lbs.; sub: 7 pu + 7rd)

    Reply

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