3 x 5 (add 10lbs to last workout)
INDIVIDUAL EVENT 3 – 2014
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
10 hang power cleans, 175 / 115 lb.
The athlete’s score is his or her total time for completing the event.
The one-legged squat begins and ends with the athlete standing and the hip and knee fully extended. Athletes must alternate legs after every successful rep and can not alternate until a successful rep is completed. Athletes must remain in their lane or the rep will not count.
The hip crease must be below the top of the knee at the bottom and the opposite foot (non-supporting leg) cannot touch the ground until the repetition is completed. The non-supporting foot must be in front of the supporting foot during the entire repetition. You may hold the foot of the opposite (non-supporting) leg with your hand while performing the one-legged squat.
In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a “false grip”) and the feet off the ground. At the top, the elbows must be fully locked out while supporting yourself above the rings. Kippingthe muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.
If the heels rise above the bottom of the rings during the kip, it is a no rep. Rings will be set at a fixed height of 88 inches (M) and 82 inches (F) from the top of the mat to the bottom of the rings. Athletes may not adjust the height of the rings
Hang Power Cleans
Each repetition must start from the hang, or any repetition taken from the ﬂoor, must achieve a deadlift lockout (hips and knees fully extended, shoulders behind the bar) before re-dipping to initiate the hang clean.
Each repetition finishes with the bar racked on the shoulders and the elbows clearly in front of the bar with the hips and knees fully extended. Power cleaning the barbell from the ground in one continuous motion is not permitted. The bar must be moved to the next station before starting a new round.
***Trainer Sarah will be offering a FREE series of classes presenting the Bauman College Wellness Program…. It is comprised of four 1-hour classes over 4 weeks, topics will include benefits of a whole foods diet, eliminating toxic foods, making positive lifestyle changes, and so on. Dates and sign-up sheet are on the whiteboard at CFS, or contact Sarah with questions. Your participation is appreciated!! Thank you
***Last week of the BURPEE CHALLENGE!!! If anyone that is still in the game now…and quits….will be shot on the spot!!! You are almost there!!!!