For Time: 9-7-5, Muscle-Ups, Squat Snatches (135/95 lbs),
Primary movement: Muscle Ups/Snatch
Amanda is short, elegant and elite: 9-7-5 reps of ring muscle-ups and squat snatches (135/95 lb), for time. Just 21 reps of each movement, but both are among the highest-skill movements in CrossFit. Amanda became famous at the 2010 CrossFit Games and remains a rite of passage: being able to do it Rx at all puts you in advanced company. Done well it's a 4-8 minute sprint where technique, not fitness, sets the ceiling.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 12:00+ | 13:00+ |
| intermediate | 8:00 | 9:00 |
| advanced | 5:30 | 6:15 |
| elite | sub 4:00 | sub 4:45 |
Where does your Amanda land?
Log it once and the app places you on this table automatically, then tracks the trend.
Break muscle-ups before your kip degrades - missed reps here are massively expensive. Sets of 3s and 2s with short rest work for most. Snatch singles with a fast reset are usually faster than touch-and-go at this weight; make every first pull deliberate. Warm up both movements thoroughly to heavy/complex - Amanda punishes a cold start more than any Girl.
Scaled: 9-7-5 of chest-to-bar pull-ups + ring dips (instead of muscle-ups) and power snatches (95/65 lb). Beginner: 9-7-5 pull-ups, push-ups and hang power snatches (45/35 lb). Scale to keep it under 10 minutes.
Log every result, see your progress over time, and know exactly where you stand.
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