Did you watch the CrossFit Games this year? Dave Castro reprogrammed a female benchmark WOD for a few years ago. The original WOD was Amanda. The WOD consisted of 9, 7, 5 MU’s and Squat Snatches. It was first announced during the first year the CrossFit Games moved to the Stub Hub Center in California. To commemorate the Games moving to Madison, Castro changed the WOD a little and did it again. Adding reps to the MUs and Snatches, needless to say, its a little longer now.
Industrial Athletics WOD for 9/19/2017:
Snatch Warm Up:
EMOM 6 Min:
1 Power Snatch (60%)
1 OHS
MetCon:
Amanda .45:
For Time:
13, 11, 9, 7, 5
Muscle Ups
Squat Snatches (135/95)
Scaling:
Platinum: As written above.
Steel:
For Time:
11, 9, 7, 5
Muscle Ups (may be bar)
Squat Snatches (115/75)
Or
For Time:
13, 11, 9, 7, 5
CTB Pullups
Pushups
Squat Snatches (115/75)
Brass:
For Time:
13, 11, 9, 7, 5
Pullups (may be banded)
Pushups (may use box)
Hang Squat Snatches (115-95/75-65)
Bronze:
For Time:
13, 11, 9, 7, 5
Ring Rows
Pushups (may use box)
HP Snatches (95-75/65-55)