Amanda: 9-7-5 Muscle-Ups and Squat Snatches

Where does Amanda come from?

Amanda is one of the Girls, CrossFit’s benchmark series. It’s one of the most technical: advanced ring gymnastics and squat snatches under fatigue. If the snatch is your weak spot, also track Isabel to measure your progress on it. Your first Rx Amanda is a real milestone for most CrossFit athletes, so it’s worth retesting every time your muscle-ups improve.

Strategy for Amanda

With only 21 reps of each, avoiding failed reps matters more than your engine. The times above are indicative benchmarks.

• Muscle-ups: break early (5-4, 4-3, 3-2) to avoid a failed rep that costs 20 seconds.
• Snatches: quick singles, without rushing the catch or dumping the bar too far away. Reset your grip and breathe before each one.
• If you’re doing muscle-up singles, keep the rest between them short.

Scaled versions of Amanda

Your muscle-up substitution changes your time a lot: keep the same one every retest. If you have a few muscle-ups but not 21, do the Rx reps you can and finish with the scaled version, and note it.

• Scaled: bar muscle-ups or chest-to-bar pull-ups + ring dips, snatch 95 / 65 lb (43 / 30 kg)
• Beginner: pull-ups + box dips, power snatch 65 / 45 lb (30 / 20 kg) or dumbbell snatch