Tuesday, August 8, 2017
AMANDA .45
Sometime we lose motivation and working out becomes a large part of your overall mood. Generally it’s a bad mood. Now that’s a bummer when this happens but it does and you gotta learn to just deal with it because if there’s one habit that’s worth not losing it’s that CrossFit habit. Show up and just enjoy the fact that you’re not sitting on a couch eating bagels and king size snickers. Smile and remember if it’s not fun, tough, do it anyways your abs and overall health thanks you.
Happy Tuesday.
Happy Tuesday.
Why is it called Amanda .45? I thought it was just called Amanda? This really threw me off my game this morning...
I may have to do the 11:30 and 12:30 class to have time for this one.
Well now I lost motivation!
Whatever the cap was will be in effect.
13 + 11 + 9 + 7 + 5 = 45. Would you look at that? Thanks!
5 years in and still no abs.
1.) AMANDA .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches
M 135 lb. F 95 lb.
*2.) With Partner M/F
21-15-9
Deadlift 405lb
Synchro Bar Over Burpees
*3.) GHD Annie
50-40-30-20-10
Double Unders
GHD Sit-ups
Note: scale with every other abmat/GHD
*4.) 10 minute EMOM
5 Thrusters 135/95lb
*5.) 12 minutes
L-Sit
Run 400
Run every time you break your l-sit
Note: scale with hanging holds
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches
M 135 lb. F 95 lb.
*2.) With Partner M/F
21-15-9
Deadlift 405lb
Synchro Bar Over Burpees
*3.) GHD Annie
50-40-30-20-10
Double Unders
GHD Sit-ups
Note: scale with every other abmat/GHD
*4.) 10 minute EMOM
5 Thrusters 135/95lb
*5.) 12 minutes
L-Sit
Run 400
Run every time you break your l-sit
Note: scale with hanging holds
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Amanda Zeamer
9/9 complete
False grip ring rows, ring dips, and hips to rings for mup 65# snatch, Annie ghd done (singles doubles ghds and one set of ab mat sit ups), thruster emom done at 65#
9
0
Amy Zynda
Finished the 9s, 65#
Everything felt heavy today, but at least I'm an excellent giraffe.
4
1
So heavy!
Andy Glawe
Only 45 mu & 20# on snatch away from being a games athlete
Putting you on notice Fraser
17
0
Angel Anderson
16:?? 65#
False Grip Rows, Thin red band dips, 4/7 snatches @cap, timer got turned off, but I finished. GHD Annie (singles), DL EMOM in place of Thrusters (cuz--shoulder owie)
0
0
Bryn Odberg
4/7 snatches (55#, MU progressions)
False grip hangs and kip swings, DU work @ home
10
0
Cassie Christianson
5/7 95# snatches (sub hspu for mu)
95# thrusters, did some du and ghds...
0
0
Grace Adler
Lost count
Either 4/9 snatch or 4/7 snatch @65#. hip2ring/ring row/ring dip for each MU.
0
0
Jordan Heider
finished 11/11 snatches at 75#
Frustrated that I didn't get any MUs because all my attempts were stupid close. I think it was all in my head today.
4
0
Laura VanderKelen
9 snatches @ 95# + 2 muscle ups (14 total, no fails!!!)
Thrusters @ 85#; ghds Annie 16:44 all 150 ghds 😳😳😳
2
0
Lauren Kalil
Finished 11snatches RX weight, 3/4 muscle ups
5/4/3/2/1 for Muscle Ups (most were attempts but got 2 successfully)...EC partner DL and yesterday's assault air squat combo
10
0
Pauly VanderKelen
7 out of 7 MUs at the 13:00 time cap. Finished the workout at 21:50
*4.) Thruster EMOM complete / Quad and Hamstring mobility / *3.) Complete in 9:20 / Strict HSPU, kipping parallette HSPU, and freestanding HS hold skill work.
0
0
Rachel Meyers
7/7 snatches #65
Mu progressions(ring rows,dips w/ red band and hips to rings)
9
0
Theresa Rosenquist
4 of 9 Snatches**
#65 PSn, Banded swing MU + B-RD. EC: GHD Annie - 12:04🤢
3
0
Ty Krueger
13:01 finish (2/3 snatches at 13min)
Fun workout but that rep is going to eat me up all day 😒
13
7
4/5 snatches? 🤔
2/3 snatches?? There isn't a round of 3....so did you do an extra full round in 13 minutes?
oooops it was early and my brain wasn't working so yes i did do an extra round of three lol
HA! best possible outcome! do you know what your score was?
He knows his Amanda .48 Special
Lol Ty! Hope you feel better about ALL the work now.
lol damnit I'm guessing around 12 min