05JUN10

Warm Up: Standard

Practice: "Fuzzy Bunny"
Work on one of your strengths but keep in mind todays Training as it is a killer. Work hard but keep the weight higher and reps lower; think 3x5 or 3x3

Train:
"Nasty Girls" for time (Compare to 12APR10)
3 rounds of
50 x Air Squats
7 x Muscle Ups (sub 14 pullups and 14 dips if no muscle-up)
10 x 135lb Power Clean (scale the weight if necessary)

Time frame for this workout is 8 to 10 minutes, so scale reps and weights accordingly. If you are not finished in 10 minutes, then stop.
Squats are crease of hip below the knee to full extension. Fight through the burn and keep breaks/rest to a minimum. Your legs can recover during the pullups/dips or muscle-ups.
Muscle ups can be performed on either a bar or rings if you've got them. If you can't do a muscle up, then substitute 14 pullups and 14 dips total each round. You can break them up however you want to. Muscleups are from full extension at the bottom to full extension at the top. Pullups are from full extension to chin over the bar. Dips are from thumbs at nipples to full extension. If you're going to do jumping pullups, then double the reps.
Power cleans are from the ground to full extension, catch it wherever you can. You do not have to receive it in a full squat. You DO have to stand it up to full hip extension before lowering the bar back down for the next rep.
Keep the intensity up. This is CrossFit classic and you'll soon realize why if you've never attempted before.
Comments: Post your fuzzy bunny exercise and weight and/or reps; Post your training time and how you compared to 12APR10 if you attempted it that day
Post: Stretch and enjoy knowing that you have tomorrow off. Anyone going to fast? Great week of training Warrior CrossFit!