Workout Description
9-7-5 Reps For Time:
Muscle Ups
Squat Snatches (135/95 lb)
Time Cap: 15 minutes
Why This Workout Is Very Hard
A classic CrossFit benchmark ('Amanda') pairing high-skill gymnastics (Muscle-Ups) with heavy, technical squat snatches in a sprint format.
Benchmark Times for Regionals 11.5
- Elite: <15:01
- Advanced: 15:01-13:01
- Intermediate: 13:01-10:01
- Beginner: >10:01
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Both muscle-ups and squat snatches are peak power movements. Maintaining high power output for all reps across the 9-7-5 format is critical.
- Stamina (8/10): Totaling 21 muscle-ups and 21 heavy squat snatches. This will severely tax upper body pulling/pushing stamina (MUs) and full-body strength-stamina for snatches (grip, back, shoulders, legs).
- Strength (8/10): Squat snatches at 135/95 lbs are a heavy load for this rep scheme. Muscle-ups require significant relative upper body strength. This WOD is very strength-dominant.
- Flexibility (8/10): Requires excellent mobility for both muscle-ups (shoulder/wrist) and heavy squat snatches (overhead squat position, shoulder stability, hip/ankle mobility).
- Endurance (7/10): A 9-7-5 rep scheme for time (15-min cap) of muscle-ups and heavy squat snatches (135/95 lb). This is the benchmark WOD 'Amanda', a potent test of high-skill gymnastics and heavy Olympic lifting under significant metabolic stress.
- Speed (6/10): Efficient cycling of muscle-ups and heavy snatches is key. Managing fatigue and minimizing failed reps on these demanding movements is paramount for a fast time within the cap.
Modality Profile
A couplet of a gymnastics movement (Chest-to-bar Pull-ups) and a monostructural movement (Assault Bike). A classic G/M test.
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