Friday, July 13

Friday the 13th, so we're doing Nasty Girls - one of the first popular CrossFit videos to hit the web and it can be seen below. This video features Annie Sakamoto, who is competing at the CrossFit Games this weekend. Watch how they really pull themselves down in the squats and don't just rely on gravity to come down. Also check out the strict muscle ups. There are some that don't reach full extension at the bottom, but doing them that strict gives room for some of that. Remember on the hang power cleans to go through power position and keep the knees back. Just push the hips back and stay over the bar as you go to the top of the knee position. Remember to stay on the heels as long as possible and get that bar all the way in to power position before jumping. Nasty Girls:

Workout for Friday, July 13 Warmup Run 400 3 Rounds 10 Romanian Deadlifts 10 Goblet Squats 10 Inchworm Pushups

Skill Hang Power Cleans

"Nasty Girls" 3 rounds for time 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95)