http://www.norcalcrossfit.com/blog/138/norcal-crossfit-mar-5th-2014
Benchmark WOD “Amanda”: 9-7-5 reps of…
Results: 10:08, subbed burpee pull-ups and scaled to 85#
Pre-WOD work for the squat snatch, I got up to 115# but had to power snatch and then squat.
http://www.norcalcrossfit.com/blog/85/norcal-crossfit-jan-16th-2014
Result: 4 rounds + 7 reps
Started at 95# for 1 and half rounds. Switched to squat cleans for last half and first half fo the next rounds. Then finally to 75# for the rest. Worked up to a 115# squat snatch prior to the WOD which tweaked my wrists leading to the switching. Also subbed Burpee Pull Ups for the Muscle Ups.
WOD:
| Rxd | Int | Scale |
| Nate 2 MU 4 HSPU 8 KB Swing (32/24kg) AMRAP 20min |
Nate 4 Burpee Pullup 4 HSPU in bands 8 KB Swing (24/16kg) AMRAP 20min |
Nate 4 Burpee Pullups 4 BB Press (75/45lbs) 8 KB Swing (24/16 or 12kg) AMRAP 20min |
RESULTS:
Scaled: 7 round + 8
(w/ 35#dbs and 28kg)
COMMENTS:
Burpee pullups really do suck. That is all.