Amanda
9-7-5 muscle-ups and squat snatches, for time. Rx is 135/95 lb (61/43 kg), men's and women's — the same bar for a lifter who snatches twice it and one who snatches barely more. Type your snatch and this page says whether Rx is Amanda for you, or what to scale to, and a warm-up to it. It runs in this tab — nothing is sent anywhere.
The workout, as written
| For time | 9-7-5 muscle-ups and squat snatches, for time |
|---|---|
| The reps | 9-7-5 (21 snatches) |
| Also | muscle-ups, 9-7-5, before each round of snatches — not scaled here; this page scales the bar |
| Rx, men | 135 lb · 61 kg |
| Rx, women | 95 lb · 43 kg |
| A rep | Squat snatch — Floor to locked out overhead, received in a full squat — a power catch does not count. |
The workout and its Rx loads are CrossFit's, as published, in pounds and in kilos; the kilos are CrossFit's own figures, not a conversion done here.
How heavy Amanda should be
Twenty-one squat snatches with your arms tired from the muscle-ups: heavier than Isabel, because there are fewer reps and they are full squats, but every one should still be a single you make. Past that and the workout is decided by misses, not by how fast you move.
Amanda aims for 65–80% of your squat snatch.
Rx is Amanda as written when it is at most 80% of your squat snatch — a men's snatch of 76.3 kg (168.8 lb) or more for 61/43 kg (135/95 lb), a women's of 53.8 kg (118.8 lb) or more. Under that, scale the bar to 80% of your snatch, rounded down to a loadable weight. Amanda aims for 65–80% of it.
The band is a conventional coaching margin — the share of a snatch a coach would scale a for-time snatch workout to, so it stays fast and close to miss-free — reasoned from practice, not fitted to anybody's times. It is a share of your squat snatch, like every band on this site, and only the bar is scaled here.
Rx or scale, at your snatch
| Rx | |
|---|---|
| Of your snatch | |
| Verdict |
Warm-up to
| Set | Load | Reps |
|---|
The empty bar first, then the rungs coaches commonly call out, stopping below the main lift's working percentage. Loads are rounded down to the nearest 2.5 kg (5 lb), and never below the empty bar.
And then the snatch itself
Scaling the bar gets you through Amanda. What caps your snatch is a different question: tell the planner your snatch and the lifts you already know, and it names the one thing holding it back and writes a session for it. A lift you have not tested is left out rather than guessed.
Find what is capping your snatch →
The planner opens with the snatch you typed above. Every load at it:your percentages → · How good is it for your bodyweight? Your Sinclair →
The drill
Every rep of Amanda is a squat snatch, which as a drill runs at 100% of your squat snatch. The bar staying close past the knee, the hips opening all the way before you drop, and a catch that lands over the middle of the foot.