9-7-5 reps
Squat Snatches (135/95#)

Compare to Oct.28/11

No matter how good you are/become, you can always work on the basics. Pat Barber, the kid in the video, is an avid CrossFitter. At 160 pounds, he managed a 245 jerk and a 150 snatch. Not bad too shabby. However, there’s always room for improvement.

Fundamentals is KEY.

Practice doesn’t make perfect. Perfect practice makes perfect. So let’s see some perfect practice today!


74 thoughts on “Amanda”

  1. Mobility

    WU x 1

    Burgener warm up – power snatch

    -Pullups 27-21-15 with med. purple band
    -Power Snatch (85#) 9-7-5
    Time 8:01

  2. Mobility
    50 no-show burpees
    WU x 1
    20 wall balls
    Burgener wu – power snatch (group)


    27-21-15 Pullups (med. purple band)
    9-7-5 Power Snatch @ 55#

    Time: 8:12

    Compared to Oct. 28/11, I did pullups with a smaller band, improved my time by 1:30, but it was with heavier clean & jerk.

    200m run -> 3:20.19

    1. Even though you were still asleep this morning, you did great on the WOD. Nice improvement over last time. πŸ™‚

    1. vincent wake up. you sure you had time to get out to bed before going to crossfit lol

  3. WU x 1
    Burgener warm up
    Power snatch

    WOD: Amanda
    27-21-15 pullups
    9-7-5 power snatch (95#)

      1. I think I did ok on the pullups but it really felt like I flew through the snatches. I did most of them unbroken. They felt great.

        This was one of my favorite WODs.

    1. Ended up being one of my favs too.. which is strange considering the FEAR i had beforehand!! lol

  4. Squat snatch to 95# – I remember the days when a 95# snatch eluded me, and it did for quite some time. With hours (and hours) of practice, progressions and hard work I can finally do it with relative ease which makes me happy πŸ™‚

    If you’re having trouble with a movement give it time (and a lot of work) and you’ll get it eventually but as today’s post highlights, perfect practice make perfect so keep doing those progressions or working with lower weight to perfect form. In my case it took well over a year to get down that snatch but when I do it now I feel extra good because I know how damn hard I worked for it.

    Squat Snatch 75#

    In Oct I only made it to 5 of the 7 muscle-ups in 15 mins (looking back I wrote I was having a bad muscle-up day) Today I used the same weight as in Oct to see if I could get further and ended up finishing under the time cap πŸ™‚

    1. You are the true example of what hard work can do. I wish the newer members could see the progress that you have made since your first WOD. You have worked so hard for every lift and skill. Impressive!

    2. Great advice, Joanna. Nice improvement over the last time you took on Amanda…WOW! I hope to someday do this one Rx…

    3. Joanna you are an inspiration. If I lay off the smores and keep working hard I WILL progress to the next band for pull ups! Thanks for being a great role model.

    4. Joanna, to say great work is an understatement to say the least! I second everything that Gillyon has written. You have improved so much since you first started CrossFit. However, what I find as equally as impressive is how much you have grown as a coach. You have definitely come out of your shell! Congrats on your your growth and keep up all your awesome work!

    5. Great role model! Whenever I think I won’t be able to lift that weight because I’m small…nope that’s not an excuse πŸ™‚

    6. Jo…you’re a mighty %**^&#& machine girl. You made that 95# snatch look easy. Congrats!

    7. Thank you all! Probably without knowing you’ve all inspired me in some way too πŸ™‚

    8. Nice job Jo.. there is no such thing as a “bad MU day” for you, I have MU envy! πŸ™‚

  5. Snatch practice
    95 x 5
    115 x 5
    125 x 3
    135 x 2
    145 x 1 pr of 10
    Wod Amanda 125#
    9-7-5 scaled w/ jumping muscle ups rather than pull ups to spare my hands.
    Time 7:35

    1. nice PR on the snatch darsey.. but i was a little disappointed not to see MU on your WOD!! πŸ™‚

  6. Warmup
    Power snatch
    15lbs – 3 sets of 5
    35lbs – 3 sets of 5
    55lbs – 3 sets of 3
    65lbs – 3 sets of 1

    27-21-15 pull ups
    9-7-5 power snatch (55lbs)
    Time: 8:13

  7. A good CrossFit day…only one blunder.

    Mob / Group Burgener Warmup

    Power Snatch x 5
    65-95-105 – 115 – 120×2 (more of a push-pressy snatch-ish thing)

    Here’s my blunder: In my book I had 110 as my previous snatch PR, but forgot about the couple 135’s I managed at the CF Games Open 12.2 WOD. ALWAYS KEEP AN ACCURATE LOG BOOK!

    So I based my WOD scale on my “new” 120 PR and not my 135 PR.

    9 – 7 – 5
    — Jumping Muscle-Ups
    — Power Snatch @ 95#

    Time 5:26

    Still felt really good. Not too many breaks between jumping MU’s and most of the snatches were consecutive touch-and-go’s.

    Great job nooners!

    1. WOW! Fast time Blake! You could have handled more weight on your snatch with ease πŸ™‚ (I don’t care what anyone says, that always sounds wrong….LOL)

  8. Noon Express

    MOB, Bergener WU as a group

    Snatch Practice, both power and squat.
    (Squat Snatch 65, 95, 115) (Power Snatch 135, 155 PR)

    WOD: Amanda (Scaled)
    27-21-15 Pull ups
    9-7-5 Power Cleans @95lbs

    Time = 8:00

    1. Wow on the 155 power snatch sheldon.. glad to see the “young” Sheldon made the decision to go heavy today! lol

      1. Lol, he made a brief appearance and then spent the rest of the day wondering if he tore his shoulder again. I didn’t. Oly class made a big difference. I need to practice at 155 for a while and get the technique as good as it is at 135 and then I have a 175 in me.

  9. At Xfit.. 4:15 class, nerves are going freaking crazy, scared of this one for some reason? Lol

  10. WU x 1

    Power Snatch x 3


    WOD: Amanda


    Muscle up progression with purple band
    Power Snatch @ 75 lbs

    Time: 8:55

    I need to get back to my muscle up progressions in my warm up. It felt like I had started back to square one all over again today. Hard work, here I come!

    Good work nooner crew!

    1. Way to stick with MU progressions Corinna! I know what you mean though, so much to work on!

  11. Strength power snatch
    45×5 55×5 65×3 70×2 75×1

    WOD scaled

    27-21-15 Pull ups
    Power snatch @ 45#

    Time = 6:54
    I meant to use 50# for my snatches! Apparently I can’t do the math in the p.m. either haha, next time πŸ™‚

  12. WU x 1
    Burgener warm up
    Power snatch

    WOD: Amanda
    muscle ups
    squat snatch (95#)

    really loved this wod..made up of two of my favourite moves!! set a PR for MU in one day by 8! πŸ™‚ failed twice on the 21st rep and panic set in..took a bit longer rest and was able to do one more.. albeit not pretty! lol.. the squat snatches got better as the wod progressed and thanks to some cheering from peeps in 4:15 i did the last five as ‘touch n go”.. which i needed to do to finish in the time cap..

    really please with this result..
    nice job 4;15.. nice working out beside you bachmann, appreciated the push.. πŸ™‚

    1. Awesome job on the WOD! I have muscle up envy…I hope to be able to get even one of those bad-boys some day!

  13. first class tonight as “coach” for the 5:30 class.. thank all of you for your patience! πŸ™‚

  14. Late post for being @ 6am… I’ve learned over the years, it’s better late then sorry. It helps when you want to check for your previous time πŸ™‚

    WU x 1

    Skill of the week – wall balls (x10)

    Burgener WU
    Practice snatch: 5×45, 5×55, 4×65, 3×75, 2×85… didn’t have time to go heavier.

    27-21-15 Pullups (black band)
    9-7-5 Power snatch (60# .. 65% of 95)

    Time – 8:48

  15. Olympic Lifting Class
    15 squats
    15 KBS
    15 Burpees

    Foram roll

    Burgener X 2

    Halting snatch DL X 3 (75% x 2; 80% x 2) 70#, 75#

    Snatch pull X 3 (80% x 2; 85% x 3) 75#, 80#

    3 position power snatch (Mid-hang-floor)
    60-65(not landing low)-55-60-65-65-70 (missed hang; landed mid and floor)

    Need to continue work on anything Burgener!
    Good class – great chance to focus on mechanics without rushing to build up the weight.

    1. Worked on toes to bar after class – managed 3 in a row!! Maybe it’s time to move off the rings during the WU πŸ™‚

      1. Woohoo! I’m sorry I missed that moment. You will have to show me tomorrow…and the next day…and the next day…LOL! Nice job Heather!

  16. WU x 1 + Burgener WU

    35 x4
    45 x 4
    55 x 4
    65 x 5
    70 x 2

    Scaled Amanda:
    27-21-15 Pull Ups: Rd 1 with mid sized band. + added skinny band for Rd. 2 & 3
    9-7-5 Snatches @ 45#

    Forgot to write my time down & have no clue what it was….slow though.

    Note for next time: Add another 10# to my snatches. They were too light (but my struggle with PU made up for it)

  17. Olympic Lifting Class – another GREAT class! Thanks, Coach!

    15 squats
    15 KBS @ 25#
    15 Burpees

    Form roll legs x 5 min

    Burgener X 2

    Halting snatch DL X 3 (75% x 2; 80% x 2) 85#,90#

    Snatch pull X 3 (80% x 2; 85% x 3) 90#,95#

    3 position power snatch (Mid-hang-floor)
    65×3,65×3,70×3,70×3,75×3,75×3,80×3(not pretty)
    *I really liked working on holding bottom of power snatch before standing…this helped a lot!

    Great job tonight everyone!

  18. Strength: power snatch
    3 x 35
    3 x 45
    3 x 55
    2 x 65
    2 x 75
    2 x 85
    Out of time to go heavier

    WOD scaled:
    27-21-15 pullups
    9-7-5 power snatches (50#)

    T = 9:41

    Very disappointed – hands are a mess from the last couple weeks and I was scared I was going to rip them again…spent way too much time standing on the floor being a baby about it.

    1. Still a great time! Nothing wrong with being a little cautious with the Hopper around the corner!

  19. Wux1
    Strength. Β Burgener warmer up
    power snatch

    WOD. “Amanda”Β 
    Muscle ups. Did muscle ups from ground
    Snatch. Β 75lbs

    Rob B

  20. WU x 1

    Power Snatch

    5’s= 35-40-45
    3’s= 55-65-75
    2’s= 80-85


    Pull ups (medium yellow band)
    Power snatch (60 lbs)

    Time: 6:21 I think.!!

    It felt good today!! πŸ™‚

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