The return of “Amanda”

Tuesday 110719

A: Clean 2-2-2-2

B: WOD: “Amanda” (Compare to 110529)

For time:

Post Elements:
3 Rounds:
21 Pull-Ups
21 Ring Dips
7 Power Snatches at 75#/53#

Black Box:
9-, 7-, 5-reps of:
Muscle-Ups (Sub 2-for-1 Muscle-Up Progressions)
Squat Snatches at 95#/65#

9-, 7-, 5-reps of:
Muscle-Ups (Jump to Rings, Full Turn Out)
Squat Snatches at 135#/95#

C: Tabata Sit-ups

Zoe on post-WOD K2Es:

Is the fastest human ever already alive?
Common Oly mistake: Over-shooting cleans
Top 5 guilt-inducing foods…and what to do about it
Harnessing the power of feedback loops
Roasted summer squash / Lemon & herb potatoes

* * * * *
What’s on deck for Wednesday’s WOD classes:

A: Turkish Get-Up Practice


For time, complete 21-, 15-, 9 reps of:

400-meter Run
Kettlebell Swing (Post-Elements: 16kg/12kg, Black Box: 24kg/16kg, Advanced: 32kg/24kg)
Wall Ball (Post-Elements: 14#/10#, Black Box and Advanced: 20#/14#)

C: Tabata Pull-Ups


  • Jeff

    Regarding the CF Marin article, I was reminded of this:


  • Stephanie

    bizzy morning at the blackbox!
    cleans @ 73#
    Amanda @ 33# & 2-for-1 pullups + dips sub for muscle ups : 11:03
    ran out of time for tabata sit-ups…which i think is per the usual for the 6:15 class.

  • Sam G

    5/3/1 again, Stole today’s warm up and strength component to warm up

    3@ 70% = 105
    3@ 80% = 119
    9@ 90% = 135

    Assisted exercises

    Barbell Rows @ 135 4×10
    Weird movement I haven’t done for some time, had to go through my starting strength book to go over it, still could have been doing them funny, not sure.

    Mobility work on shoulders chest and ankles (weird band stretch thing Jeff showed me, seemed to do nothing, not sure)

    Dead hang Pull ups 3-3-3

  • Madeleine

    My form was bad enough on everything that the time and loads don’t matter. On the positive side, I did my first ring pull-ups.

  • Adam R

    From Bret Contreras: “If you think lifting weights is dangerous, try being weak. Being weak is dangerous.”

  • Michael w

    Very busy morning, topped off the cleans @ 200lbs.

    Amanda in 5:58 rx’d. Time to go back to snatch work on a 22lbs training bar.


    • Sean M.

      Solid Time.

      • Sam G

        Totally agree, nice time.

  • P.Booth

    Today’s WOD was the most challenging one for me to finish since I started Crossfitting 5ish months ago. Was completely unfocused — back at it tomorrow…

  • Been out of the action for a couple of days, but looking forward to tomorrow. Boy, not sure if I’ll have anything left after 21 400-meter runs 😉

    • Sam G

      I know, I’m scared to come in tmrw 🙂 forget the 21 wait until we get to the 15.

      • Lisa

        Hey, it is not often a 4.5 mile run is included in a WOD, LOL.

  • Jeff
  • Camille

    Reis I know the feeling! I’ve been out of action too. Took a break last week to buckle down on running before my first 10K on Sunday. It was a obstacle/mud run. Not a great time but I never would have even attempted if I hadn’t been getting my butt kicked here at the black box. Thanks to Sara for being a rad coach and to everyone’s positive vibes at the gym. Excited to get back at it tomorrow.

  • JoeR

    Found this at crossfitoneworld. too good not to share…

    • Jeff

      Wow. You fail a few squats and the entire internet hates you.

      • Jeff the entire internet hated him before he even did the squats. Such is the culture of Youtube comment geniuses.

  • Jenny A

    Cleans – worked up to 90# for 2 reps. Felt slow and “loopy” (per Jeff’s article), so stopped there.

    Amanda – 45# snatch, 2 for 1 muscle up progression (from knees) 8:35. Probably should have gone a bit heavier on snatches

  • Matt M

    A. Cleans – 185, 195, 195, 185
    B. Amanda – 11:11 as rx’d
    Need to work on unbroken muscle ups.

  • Jonathan P

    155# Cleans, not a max but it may have been some kind of mental PR.
    That was the goal anyway.

    11:56 for the WOD
    An improvement by 2:45 since 5/29.
    BUT I still really need to do touch ‘n go Olympic lifts. I don’t at all…. such an amateur.

  • B Spears

    A- cleans 73-78-83
    B-10:38 with 53# and 11 instead of 21 kipping pu

  • Sofia

    I left an orange watch by the poland spring cases if someone picks it up could you please leave it at the front desk-thanks

  • jordan

    Amanda – 15:20 – muscle ups as Rx’d; full squat snatches at 75#.

  • Akash

    A. 135 – 135 – 145 (1). Didn’t get under it the second time
    B. 10:38 with 65lbs. and muscle up progressions. Should have done closer to black box rx’d for snatch weight

  • mike n.

    11:34. MU rx’d. 75lb bad squat snatches

  • Eric

    Cleans 135, 155, 165, 165
    Pausing too much at jumping off point
    jump was anemic

    Let’s not talk about Amanda…LOL
    Tomorrow is another day

  • Hari

    A: 125, 135, 140, 145
    B: 14:57 (75lbs)

  • Steve Slo

    Cleans (2 reps): 135-155-165(1)-165(1)

    I’m pretty happy with these numbers. Usually my clean turns into a power clean at 135, but I’ve working on this for the past month or so, and I was able to catch the bar at the bottom of the squat for the first rep of 165. Twice.

    Amanda: 17:15
    Muscle-up progressions 18-14-10
    Snatch: #75 9-7-5

    This was a pretty eye-opening WOD; I haven’t been working on snatches for the past month or two, and I found out tonight just how badly my form has atrophied. Quite a few of the reps were power snatches paired with an overhead squat. I’m gonna have to devote some time to this. Combined with a persistent inability to muscle-up, today kicked my ass. I’ll have to redeem myself on tomorrow’s WOD.

  • Sean M.

    Clean & Jerk:

    Amanda: 5:17

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