Today, we are going to throw it back again to a classic CrossFit benchmark WOD, Isabel. When this WOD was created, 30 snatches for time with 135lbs for the men and 95 lbs for the women was a big deal. However, today, it is common to see some variation of this WOD as a multi-part workout or even a finals WOD at local competitions. Done with proper scaling, this WOD can be done in under 2 minutes, a true testament to “moving large loads, over long distances, faster.”
Here is a video of two CrossFit elite going head-to-head from a few years ago: https://www.youtube.com/watch?v=7Z0QJYozar0
CrossFit Alloy WOD for 5/26/2015:
Mobility:
Working the entire shoulder
Buy-In:
3 Rounds for Time:
1 stair Climb
10 Empty Bar Power Snatches (45/35)
MetCon:
“Isabel”
For Time:
30 Snatches (135/95)
Cash-out:
Extra Mobility
Prayer stretch
Foam Roll:
Shoulders
Upper Back
Hips
Quads
Hamstrings
Glutes
7:30pm – Yoga with Amanda Cancelled.
Scaling:
Platinum: As written above
Steel:
For Time:
30 Snatches (115/75)
Brass:
For Time:
30 Hang Power Snatches (95/65)
Bronze:
For Time:
30 Hang Power Snatches (75/55)
Scaling:
Platinum: As written above
Steel:
For Time:
30 Snatches (115/75)
Brass:
For Time:
30 Hang Power Snatches (95/65)
Bronze:
For Time:
30 Hang Power Snatches (75/55)