Girl WOD
Amanda
BarbellBodyweight
Target Time
Sub-10 min (Elite), Under 15 min (Competitive)
WOD Description
Complete Ring Muscle-ups and Snatches in a 9-7-5 rep scheme as fast as possible.
9 Ring Muscle-up
9 Snatch (61kg/43kg)
7 Ring Muscle-up
7 Snatch
5 Ring Muscle-up
5 Snatch
Key Movements
2Snatch
Scaling Options
• Muscle-up: Chest-to-Bar Pull-up → Banded Muscle-up
• Snatch: 43kg → 30kg → Power Snatch
• Advanced WOD: attempt only after solid technique is established
About Amanda
Girl WODs are CrossFit's classic named benchmark workouts. The workout never changes, so repeating it every few months is a clean way to measure whether your fitness is improving.
Pacing strategy
In a descending rep scheme the first round is the longest. Plan your breaks before you start — for example, split the 21s into two or three sets so you stay ahead of fatigue — and try to finish the final round with unbroken sets.
Related WODs
#Ring Muscle-up#Snatch#Advanced#9-7-5