Tuesday August 30th
22.08.30
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 but not push them into multiple failed reps.
Complete the muscle-ups in 3 sets or less each round.
Adjust the snatch loading if you cannot perform 3-5 unbroken reps in a row with the Rx’d weight.
RX
For time:
9-7-5
Muscle-ups
Squat snatches (135/95 lb)
LEVEL 2
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Squat snatches (115/75 lb)
LEVEL 1
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Hang squat snatches (75/45 lb)
SKILL WORK
Pre-workout:
On a 10:00 clock:
Build up to heavy single squat snatch
STRETCHING
1:00 groiner stretch/side
1:00 banded shoulder stretch/side
WHITE BOARD BRIEF
Target time | <10:00, advanced athletes aim to complete around 5:00.
This is a classic CrossFit benchmark and retest from 4/07/22.
Amanda should challenge your skill capacity, but it should not lead to multiple failed reps.
Focus on maintaining the high-skill movement patterns when scaling. Use the kneeling or leg-assisted muscle-up to warm up and scale.
After the general and specific warm-ups, we will spend 10:00-12:00 working on heavier squat snatches. Use this time to compare your 1-rep max snatch that we tested earlier this month on August 8th.
