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CrossFit "Girl" Benchmark WOD

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

With a running clock, perform 30 Snatches as fast as possible. Any type of snatch is acceptable (power snatch, full/squat snatch, split snatch).

Score is the time it takes to complete all 30 reps.

Good Times for “Isabel” (source)
– Beginner: 6-7 minutes
– Intermediate: 4-6 minutes
– Advanced: 3-4 minutes
– Elite: <2 minutes

“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.

For Time
30 Snatches (115/75 lb)

For Time
30 Snatches (75/55 lb)

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Background: "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).

A November 2004 issue of the CrossFit Journal says the following about “Isabel”: This workout is clearly ”Grace’s” (135x30 C&J for time) best friend.

Tips and Strategy: For "Isabel," choose a load that you can move quickly and smoothly. This workout has been tested in many different ways: singles (one rep at a time), unbroken, big sets, small sets. The way you tackle this workout is based on your time goal. If this is your first time attacking "Isabel," perform a handful of sets. Try 30 singles or a cascading/descending rep scheme like 8+7+6+5+4.

If you've done this WOD many times and want to see if you can get it done in under 3-4 minutes, try 20 unbroken reps + 10 fast singles.

Intended Stimulus: The load for "Isabel" should feel moderate. It should not feel maximal. Everything, especially your lungs, should be burning during this intense, sprint-style workout. This is not the time to test your ability to lift something really heavy--save that for a heavy day. Choose a load you can move quickly. This WOD is one of the most deceptive workouts of all: On the Whiteboard, "Isabel" looks as easy as pie. She is not.

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)
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