Amanda WOD

For time
9-7-5 reps of muscle-ups and squat snatches (135/95lb)

What is the Amanda WOD

The Amanda WOD is one of the Crossfit Girl WODs. Athletes must complete for time: 9-7-5 reps of muscle-ups and squat snatches (135/95lb). Amanda is a Crossfit benchmark WOD used to assess an athlete’s progress over time.

With two highly technical movements – the gymnastics movement of the muscle-up and the Olympic lift movement of the squat snatch – the Amanda WOD is one of the more complex and challenging CrossFit workouts. Designed to be a sprint, elite CrossFit athletes can complete the WOD in less than 4 minutes.

Both movements can be scaled. For muscle-ups: jumping muscle-ups or mix muscle-ups with pull-ups and dips. (Ask your coach how they recommend doing this). For snatch squats: reduce the weight or switch to a hang squat snatch or hang snatch.

Tips for the Amanda WOD

  • Perfect your technique. The workout is all about speed, so a strong technique will help with efficiency.
  • Break up the reps as needed. Avoid going to failure.
  • Scale the movement/weight if required.

Amanda WOD Videos

See how to do the Amanda WOD with the following videos and get inspiration from elite Crossfit athletes.

Cara Hipskind and Kayla Baumgardner demo the Amanda workout.

Noah Ohlsen completes the Amanda WOD in a time of 3.00.

2014 CrossFit Games winner Camille Leblanc-Bazinet does Amanda at 135lb.