Amanda
Out of all the movements typically seen in CrossFit, the snatch is arguably the most technical barbell movement we do and the muscle up is arguably the most technical gymnastic movement. “Amanda” combines the two in a beautiful couplet that demands both bodyweight strength, the ability to manipulate heavy loads and that you are able to move gracefully.
We’ll be using the skill portion of class to prep these two movements and find ways to build closer to a muscle up if we can’t currently do them as well as drill our snatch so it’s ready to go when the clock starts. This is one of my favorite girl WODs. While it might be intimidating, it’s a great benchmark to notice different types of progress and I think it speaks to the essence of what CrossFit is.
SKILL:
Muscle up work
Snatch work
WOD:
Amanda
9-7-5
Muscle ups (scale to MU transitions w/bands or 2x pull ups and dips)
Full snatch (135/95)
WOD: 11:11 – double the number ring rows and 24″ box ring dips – 75lb snatch. This is two minutes slower than when we did Amanda in July, but my snatch was 20 lbs heavier. That’s something.
And the day belongs to Adam, who did a muscle-up as though it was nothing! Too bad he doesn’t read this blog.
WOD: 12:19 but ohhhhh crap, I did 9-6-3 instead of 9-7-5. SPACE CADET.
115# w/ double CTB and double box dips
Okay – now I’m all sorts of confused. Did we do this wrong??
WOD: 9:43, 12-9-6 Pull Ups & Ring Rows & 75# Snatch – definitely could have gone up on the snatch to 85 but probably not 95
Amanda is 9,7,5 —-but it was on the board as 9,6,3 today —let’s do it again.