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WOD Amanda is a Girl crossfit benchmark workout. This workout is a mix of bodyweight gymnastics movement combined with barbell movement. Snatches and muscle-ups are two of the most difficult movements in CrossFit. Squat snatches require speed, coordination, balance, power, and strength. Muscle-ups require massive upper-body strength and a well-timed kip—a gymnastics technique using momentum to drive the body upward. Avoid going to failure on your reps. Stop 1-2 reps short of failure to preserve muscle fatigue and endurance.