Amanda

JT Scott | 10/04/2016 | 2

Good work yesterday on the Overhead Squat tests. We saw some enormous PRs in the evening classes – we’re talking 15% improvements and some even bigger – and it’s a good sign that your hard work is paying off.

With that said, the end of this cycle is also coming after we’ve had a lot of new faces join our community. For those new people, figuring out the Overhead Squat and our other high-skill movements can be a real challenge… but it’s also an opportunity to identify the weak points in our game and get to work on them.

For those of you who were new 8 weeks ago and have been working on those weaknesses, you saw big gains. For those of you who are more experienced, even a 5% gain on the Overhead squat is positive trending – and it feels real good to get after a gain.

Today’s workout is another chance for our higher-level athletes to work high-skill movements at high load. “Amanda” was a workout created to honor Amanda Miller, a 2009 CF Games competitor who died less than a year later after a bout with aggressive cancer at the age of 24. It’s a combination of two signature CrossFit high-skill movements: the full snatch and the muscle-up, weightlifting and gymnastics.

For those of you who aren’t quite ready to get after this at full-steam, we’ll be spending some time working on muscle-up progressions and identifying what you need to work on to make progress… and if you need help developing the potential in your Full Snatch, my weightlifting sessions on Sunday nights are a great place to do that as well.

For those of you who are brand new, don’t worry. We’ll help scale all of this for you and in no time you’ll have the coordination, agility, balance, and flexibility in place that you’ll need to start building strength.

STRENGTH:
Single Leg Deadlifts
3x each side

WOD:
AMANDA
9-7-5
Muscle-ups
Full Snatch (135/95)