Tuesday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation ( ankles, hips )
Over All Dynamic Body Activation ( ankles, hips )
"Tabata " Core Alternate 8 Sets of :
:20 KB Tea cups side bends
:10 Rest
:20 KB Bootstrappers
SNATCH PROGRESSION 3-5 reps PVC /BB
Snatch deadlift
Overhead squat
Hang squat snatch
Snatch
Cycling
Warm-up
MUSCLE-UP PROGRESSION | 8:00 3-5 reps
False grip ring row
Jumping ring dip or ring dip
Leg-assisted muscle-up transition
False grip kip swings
Muscle-ups
False grip ring row
Jumping ring dip or ring dip
Leg-assisted muscle-up transition
False grip kip swings
Muscle-ups
Weightlifting
Squat Snatch (10:00 to work up to a heavy single.)
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Cool Down
Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
For time:
7-5-3:
Muscle-ups
9-7-5:
Squat snatches (75/115 lb)
BEGINNER
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (35/45 lb)
INTENDED STIMULUS
Retest from April 7, 2022.
Complete in under 10:00; advanced athletes aim to complete around 5:00.
Amanda is a fast paced and complex CrossFit benchmark that should challenge athletes