FRIDAY 8-18-17

“It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat.”
– Theodore Roosevelt


WARM UP 3x 10 each
200 m run or row
Inchworm push ups
Banded Squats
Banded Lateral 1/4 squat
Ring row (feet on box)
Ring/bar swing/bar taps


Back Squat (With a 1-2 sec Pause)
-Work up to a heavy single here with a pause
4 x 3 reps @ 70-75% of regular Back Squat. Focus on speed out of the bottom without bouncing! This will develop some power out of the hole.

You may now know the classic CrossFit Girl Benchmark “Amanda”, 9-7-5 of Muscle Ups and Squat Snatches @ 135/95 lbs, but do you know who the Amanda that it’s named after is?
The Woman
Amanda was named after the 2009 CrossFit Gamescompetitor, Amanda Miller. In 2009, and known by her pistol tattoos on her hips, Miller moved on to the Games after finishing 6th in the Mid Atlantic Regional. She placed 55th overall that year. Unfortunately, one month later she soon crossed more challenges as she faced a battle with recurring melanoma. She passed away on April 23, 2010 at the young age of 24.
“I just competed in the CF Games less than a year ago and now I’m dying.”
–Amanda Miller, March 9, 2010
The first WOD of the 2010 CrossFit Games was then dedicated to Miller when Dave Castro officially dubbed the workout in honor of the fallen athlete, to live on in the CrossFit Community forever.


2 Rounds
SNATCH (squat)135/95
* SCALE***
* 75/115 lbs***

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