Latest WOD

Amanda .45

By September 10, 2018 One Comment

IndustrialAthletics – CrossFit

Today’s MetCon is one of our benchmark WODs for the month. This WOD was created after one of the first fire breather CrossFitters from years back. The original WOD, Amanda, was debuted at the CrossFit Games. That WOD has a rep scheme of 9, 7, 5.

Years later, the CrossFit Games introduced this version to make it a little bit harder.

Squat Snatches

Every 90 x 5
1 Squat Snatch
Build to Heavy

Amanda .45 (Time)

Amanda .45
For Time:
13, 11 9, 7, 5
Ring MUs
Squat Sntaches (135/95)

Join the discussion One Comment

  • Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    11, 9, 7, 5
    Muscle Ups (may be bar)
    Squat Snatches (115/75)
    Or
    For Time:
    13, 11, 9, 7, 5
    CTB Pullups
    Pushups
    Squat Snatches (115/75)

    Brass:
    For Time:
    13, 11, 9, 7, 5
    Pullups (may be banded)
    Pushups (may use box)
    Hang Squat Snatches (115-95/75-65)

    Bronze:
    For Time:
    13, 11, 9, 7, 5
    Ring Rows
    Pushups (may use box)
    HP Snatches (95-75/65-55)