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)
21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups Complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups, as fast as possible.
Isabel is 30 Snatches and Fran is 21-15-9 reps of Thrusters and Pull Ups. KaBOOM!
ReplyDeleteFor Time
ReplyDelete30 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)
21-15-9 Reps For Time
ReplyDeleteThrusters (95/65 lb)
Pull-Ups
Complete 21 thrusters and 21 pull-ups, then 15 thrusters and 15 pull-ups, then 9 thrusters and 9 pull-ups, as fast as possible.