What is a good time for Amanda?

Good times for Amanda depend on your fitness level: Elite athletes finish under 15:00, advanced athletes target 15:00-11:00, intermediate athletes aim for 11:00-7:00, and beginners should focus on proper form over 7:00.

What is considered a good Amanda time?

A good Amanda time for most CrossFit athletes is between 11:00-7:00 (intermediate level). Elite times are under 15:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Amanda?

Your Amanda pace should match your fitness level. Beginners should aim to finish around 7:00 with good form, while advanced athletes can target 15:00-11:00. Always prioritize proper movement over speed.

How do I scale Amanda?

Amanda can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Amanda work?

Amanda is a full-body workout that develops multiple fitness domains.

Workout Description

9-7-5 Reps For Time Muscle-Ups Squat Snatches (135/95 lb)

Why This Workout Is Hard

Amanda blends two elite-skill movements: ring muscle-ups and heavy squat snatches. The rep count is low (9-7-5), keeping work density moderate, but the technical demand stays high throughout. Most solid CrossFitters finish in 5–10 minutes, yet capacity on rings and confidence under a heavy snatch bar are major limiters. Overall, short time domain, high complexity, and moderate density yield a hard benchmark.

Benchmark Times for Amanda

Elite: <3:30
Advanced: 4:30-5:30
Intermediate: 6:30-7:00
Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

Power (8/10): Explosive hip extension for snatches and dynamic ring turnover require powerful, crisp reps. Efficient bar speed and aggressive pull-under are rewarded.
Strength (7/10): The 135/95 lb squat snatch is heavy for volume in a sprint setting. Strength and stability are required to pull and receive the bar efficiently under fatigue.
Stamina (6/10): Repeated high-skill reps under fatigue challenge muscular endurance in pulling, pressing support on rings, and leg/core stamina in the squat snatch overhead position.
Flexibility (6/10): Receiving a full-depth squat snatch demands solid shoulder, thoracic, hip, and ankle mobility. Limited range of motion often becomes a limiter more than raw strength here.
Speed (5/10): It’s fast but controlled. Transitions are brief, yet cycling is constrained by skill and load; rushing often backfires on missed reps or no-reps.
Endurance (3/10): Short, sub-10-minute effort with no monostructural element; heart rate spikes but aerobic demand is limited. Breathing matters, yet this is not a long, sustained cardio piece.

Scaling Options

Scale to: Chest-to-Bar Pull-Up + Ring Dip (1:1) • Squat Snatch 115/75 lb or 95/65 lb • Rep scheme 7-5-3 or 6-4-2

Scaling Explanation

These options preserve the stimulus by keeping high-skill pulling/pressing and a squat snatch under challenging load while adjusting difficulty to maintain a fast, technical sprint.

Intended Stimulus

A fast, high-skill sprint. Each set should feel urgent but precise: quick singles or small sets on muscle-ups, then confident, snappy squat snatches with minimal rest. Athletes should lean into short rests, protect technique, and avoid failed reps. Aim to stay moving, breathe deliberately, and keep transitions tight.

Coach Insight

Pace the 9s. Settle early, then build speed as reps drop. Quick chalk, short breaths, go. One tip: Commit to quality first rep on every snatch. A clean first lift sets rhythm and confidence. Avoid big, risky sets of muscle-ups early and don’t chase touch-and-go snatches if your positions aren’t perfect.

Benchmark Notes

These times represent finish targets from beginner (L1) to elite (L9). If you’re near L5, aim to finish around 7 minutes. Faster athletes who can link muscle-ups and cycle heavy snatches smoothly will trend toward L7–L9. Use the time cap if you’re developing skills or strength.

Modality Profile

This is a pure gymnastics and weightlifting couplet with no monostructural element. Time is split fairly evenly between ring muscle-ups and heavy squat snatches, though individual strengths may shift the balance slightly. Both movements demand high coordination and control under fatigue.

Similar Workouts to Amanda

If you enjoy Amanda, you might also like these similar CrossFit WODs:

Elizabeth (91% similar) - 21-15-9 Reps For Time Squat Cleans (135/95 lb) Ring Dips...
Quarterfinals 22.5 (90% similar) - For time: 30 calorie Row 20 Burpee Box Jump Overs (24/20 in) 10 Snatches (185/135 lb) Time cap: 7 m...
Quarterfinals 21.5 (90% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...
Dizzy Diane (89% similar) - 15-12-9 Reps for Time Deadlifts (155/105 lb) 21 foot Handstand Walk Handstand Push-Ups...
Heavy Fran (89% similar) - 15-12-9 Reps For Time Thrusters (135/95 lb) Weighted Pull-Ups (45/30 lb)...
Regionals 14.6 (89% similar) - For time: 30 Clean & Jerks (185/115 lb)...
AGOQ 21.5 (89% similar) - 12-9-6 Reps for Time Overhead Squats (165/115 lb) Burpee Box Jump Overs (30 in) Time Cap: 10 minute...
Open 16.3 (88% similar) - AMRAP in 7 minutes: 10 Power Snatches (75/55 lb) 3 Bar Muscle-Ups...

These WODs similar to Amanda share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	3/10	Short, sub-10-minute effort with no monostructural element; heart rate spikes but aerobic demand is limited. Breathing matters, yet this is not a long, sustained cardio piece.
Stamina	6/10	Repeated high-skill reps under fatigue challenge muscular endurance in pulling, pressing support on rings, and leg/core stamina in the squat snatch overhead position.
Strength	7/10	The 135/95 lb squat snatch is heavy for volume in a sprint setting. Strength and stability are required to pull and receive the bar efficiently under fatigue.
Flexibility	6/10	Receiving a full-depth squat snatch demands solid shoulder, thoracic, hip, and ankle mobility. Limited range of motion often becomes a limiter more than raw strength here.
Power	8/10	Explosive hip extension for snatches and dynamic ring turnover require powerful, crisp reps. Efficient bar speed and aggressive pull-under are rewarded.
Speed	5/10	It’s fast but controlled. Transitions are brief, yet cycling is constrained by skill and load; rushing often backfires on missed reps or no-reps.