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“171102-Class”

"Big Nasty" Class WOD

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

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 a class setting, if athletes have no interest or goals that involve competing in the sport of CrossFit, we prescribe them a movement that allows them to get a great workout while staying away from “sport specific” movements that typically carry a higher risk. Ring muscle-ups is one of these movements. For athletes who are more interested in life long fitness or improving performance in activities outside the gym, we would replace these with either 7 Burpee Chest to Bar Pull-ups or 7 Burpee Pull-ups. For athletes who do have goals of competing in the sport of CrossFit, but do not have the capacity for 21 Ring Muscle-ups or who do not have them at all, we would guide them down the path to getting there with progressions or a lower volume of muscle-ups

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Source: wodwell.com
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