Warmup:
1:00 Row
Walking Lunge 30’
Inchworm 30’
Side Lunge 30’ and back
10 PVC Pass throughs
10 Scorpions
10 Twisting Push Ups
05 PVC Overhead Squats
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or more difficult Ring Rows, If doing Muscle Ups hit 1-2 muscle ups
Barbell warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, snatch pull from mid-shin, high hang muscle snatch, hang power snatch, Snatch Balance, low hang Squat Snatch, power snatch from mid-shin
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 5:00, do 3 sets @70%
5:00 – 10:00, do 2 sets @75%
10:00 – 15:00 do 2 set @80%
%s Based on 19Mar 1RM
Video courtesy of Diablo CrossFit.
Fourth time hitting our Snatch complex for this cycle. %s go up from last time, but reps stay the same. Do everything in your power to keep the bar as close as possible from the first pull from the ground.
WOD:
“Amanda”
9-7-5:
Ring Muscle Ups
Squat Snatch (135/95)
Time Cap – 15 Min
Video courtesy of Tyler Jae Hamilton.
| Little background on today’s WOD. Amanda Miller competed in the 2009 CrossFit Games after finishing sixth in the Mid-Atlantic Regionals. Tragically, just one month later, she began a different battle with a recurring melanoma and succumbed to the illness at the age of 24 on April 23, 2010. |
“Amanda” is now a classic CrossFit “Girl” workout, but it wasn’t one of the originals (from 2003). This workout was added to the list of “Girls” when Director of the CrossFit Games, Dave Castro dedicated it to its namesake, Amanda Miller, as the first workout of the 2010 Games. If you watch those Games athletes that night in 2010 to how athletes complete this WOD now, you can see the growth of our community’s ability to adapt and improve upon.
Scaling Options:
Ring Muscle Ups -> Bar Muscle Ups -> Jumping Muscle Ups -> Burpee to kipping pull up -> Burpee to jumping pull up (bar lower than top reach)
(Videos courtesy of OPEX Athletics and Movement Link, respectively.)
Bar weight -> 115/80 -> as needed
Joint Strike CrossFit 