Amanda Benchmark WOD
9-7-5 reps of muscle-ups and snatches (135/95 lb). Advanced gymnastics meets Olympic lifting.
The Workout
9-7-5 reps for time of:
Muscle-ups
Snatches (135/95 lb)
Rx Standards:
Men: 135 lb
Women: 95 lb
Equipment Needed
- Rings
- Barbell
- Plates
Time Standards
History of Amanda
Amanda is an advanced Girl WOD benchmark that combines two technical movements: muscle-ups and snatches. Named in the CrossFit tradition, it requires both gymnastics and weightlifting proficiency.
Complete Strategy Guide
Amanda requires muscle-up proficiency and snatch skill. Most struggle with muscle-ups.
Beginner Strategy
Scale muscle-ups significantly. This workout requires advanced skills.
Pacing
- • Take time on muscle-ups
- • Pace snatches
Movement Tips
- • Strict muscle-up transitions
- • Full snatch mechanics
Scaling Options
- • Pull-ups + dips instead of MU
- • Weight: 65/45 lb
- • Reduce reps: 6-5-3
Pro Tips
- • Muscle-ups are the limiter
- • Scale appropriately
- • Film for technique
Intermediate Strategy
Work for sets of 3-5 muscle-ups. Snatches should be touch-and-go.
Pacing
- • Muscle-ups: 5-4, 4-3, 5 OR break as needed
- • Snatches: unbroken or 5-4
Movement Tips
- • Kipping muscle-ups
- • TNG snatches
- • Quick transitions
Scaling Options
- • Scale weight if MU capable
Pro Tips
- • Muscle-ups tire fast
- • False grip helps
- • 6-10 minutes is solid
Advanced Strategy
Unbroken muscle-ups and fast snatches. Sub-4:00 is the target.
Pacing
- • Muscle-ups unbroken if possible
- • Snatches unbroken
- • Minimal rest
Movement Tips
- • Efficient muscle-up kip
- • Cycling snatches
- • Fast turnover
Scaling Options
- • Rx only
Pro Tips
- • Sub-3:00 is elite
- • MU efficiency key
- • Grip management
General Tips for Amanda
Muscle-ups are the challenge
Snatches are recovery
Practice muscle-up transitions
Recommended Gear
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