WOD Blog
 | Mon, Jul 1 2024 |  |
 | Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
| Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party |
POWER AMANDA(Time, Rx2, Rx3) Rx 9-7-5 reps for time of: Ring muscle-ups Power snatches (95/135 lb) INTERMEDIATE/Rx2 9-7-5 reps for time of: Low ring muscle-up transitions Power snatches (65/95 lb) BEGINNER/Rx3 9-7-5 reps for time of: Ring rows Push-ups from the knees Power snatches (35/45 lb) _______________________________________ SKILL WORK/Pre-workout Every 2:00 for 4 sets: 3 touch-and-go power snatches – Build to a heavy set of 3. _______________________________________ INTENDED STIMULUS Classic CrossFit benchmark Amanda with a power snatch instead of a squat snatch. High-skill couplet that packs a surprising metabolic punch. 6:00-10:00; advanced athletes closer to 4:00. Muscle-ups in 3 sets or less and in under 2:00 per round. Moderate snatch load allowing for unbroken reps or fast singles with a rep every :15 or less.
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