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CrossFit Alloy WOD “Nasty Girls” and Olympic Lifting

Today’s workout of the day is a classic CrossFit WOD “Nasty Girls.”  One of the original “Girls,” this WOD has tons of videos around the internet.  The original is posted below.  For those who do the WOD today, the top level competitors just completed Nasty Girls V2 at the 2014 CrossFit Games Regionals.  In V2, each rounds had 50 pistols and the clean weight is 40 lbs more.  Ouch!

CrossFit Alloy WOD for 6/4/2014:

“Nasty Girls”
3 Rounds for Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

Post Time to Comments

7:30pm:

Olympic Lifting with Dustin Greene

 

Join the discussion 10 Comments

  • DianeD says:

    Quick note about the original “Nasty Girls” video – not only did this inspire me to start CrossFitting, but note that these women were doing STRICT muscle-ups. Not an easy feat, even by today’s CF standards!

  • DianeD says:

    Quick note about the original “Nasty Girls” video – not only did this inspire me to start CrossFitting, but note that these women were doing STRICT muscle-ups. Not an easy feat, even by today’s CF standards!

  • Crimlaw says:

    Scaling:

    Platinum: As written above. All MU’s must be on rings.

    Steel:
    3 Rounds for time:
    50 Squats
    7 Bar MU’s or 21 Chest to Bar and 21 Ring Dips
    10 Hang Power Cleans (115/75)

    Brass:
    3 Rounds for time:
    50 Squats
    21 Pullups and 21 Hand Release Pushups (maybe assisted)
    10 Hang Power Cleans (95/65)

    Bronze:
    3 Rounds for time:
    30 Squats
    14 Pullups and 14 Pushups (may be assisted)
    10 Hang Power Cleans (75-55/55-35)

  • Crimlaw says:

    Scaling:

    Platinum: As written above. All MU’s must be on rings.

    Steel:
    3 Rounds for time:
    50 Squats
    7 Bar MU’s or 21 Chest to Bar and 21 Ring Dips
    10 Hang Power Cleans (115/75)

    Brass:
    3 Rounds for time:
    50 Squats
    21 Pullups and 21 Hand Release Pushups (maybe assisted)
    10 Hang Power Cleans (95/65)

    Bronze:
    3 Rounds for time:
    30 Squats
    14 Pullups and 14 Pushups (may be assisted)
    10 Hang Power Cleans (75-55/55-35)

  • Jake says:

    RX – 9:13

  • Jake says:

    RX – 9:13

  • JoeD says:

    Platinum: 13:21 Did ring muscle-ups for round 1 and then bar M-U’s for rounds 2 & 3.

  • JoeD says:

    Platinum: 13:21 Did ring muscle-ups for round 1 and then bar M-U’s for rounds 2 & 3.