“Isabel”

CrossFit "Girl" Benchmark WOD

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  • For Time
  • 30 Snatches (135/95 lb)

Any single-movement ground-to-overhead is acceptable (power snatch, full/squat snatch, split snatch).

Good Times for “Isabel” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <3 minutes

Scaling
“Isabel” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 snatches for time (Men: 115 lb, Women: 75 lb)

Beginner Option
30 snatches for time (Men: 75 lb, Women: 55 lb)

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"Isabel," one of CrossFit's classic "Girls" WODs, was first posted on the CrossFit Main Site as the workout of the day for Thursday, November 11, 2004 (041111).

See also: "Grace," a similar "Girl WOD" first posted by CrossFit earlier the same year that requires 30 clean-and-jerks at the same weight.
Movements : Snatch
Equipment : Barbell
Scoring : For Time
Category : The Girls