Latest WOD

CrossFit WOD, but No Yoga for 5/26/2015

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.  

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    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)

  • Avatar Crimlaw says:

    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)