“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).

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