Conditioning
'Isabel'
30 snatches for time

1:57

Notes: This is a GREAT time! Sub 2:00 was a goal for a long time and this is a :12 second PR for Isabel. Finished in just 3 sets -- 12, 8 & 10 reps to get in under two minutes.

Body Armor
3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each)
200m Single Kettlebell Farmers Carry
30 Weighted AbMat Sit-Ups
Rest 2:00 between sets.

Notes: Used 24-inch box for the steps-ups, 35-lb KB for the farmers carry and 10-lb plate for the situps. Wanted to use a weight I could go unbroken on the farmers carry. Carried KB in right hand for rounds 1&3 and left hand for round 2.

'Isabel'
30 snatches for time

2:12

Followed lesson plan from @crossfit training department.

Warmup:
This warm-up focuses on raising the heart rate, getting the blood flowing and moving the joints through a range of motion demanded by the workout.
2 rounds of:
:45 jump rope
15 good mornings (12lb bar)
10 lunge steps + PVC pass-throughs
:30 handstand hold
10 v-ups

Power Snatch Buildup:
Every 2:00 for 5 sets, perform 3 touch-and-go power snatches. Build to loads slightly above the intended workout weight for the day.

WOD:
Isabel
Finalize scaling load to reduce breaks and maintain high intensity. Ideally, athletes should use a load that will allow them to perform 5-7 touch-and-go reps.

Cool-Down:
This cool-down focuses on recovering from the workout demands, some skill development and finally, light stretching of the lower back to aid in recovery. For the plank hold, add weight if able.
3:00 bike/row at an easy pace
Accumulate 2:00 in a plank hold
Supine twist stretch, 1:30 per side

1. Snatch
"Isabel" 30 Snatches for time, 95
2. Snatch Accessory Work
5×1 Snatch Pulls, Climbing
3. Squat
3×2 Back Squat, across

A: 2:42. This was my slowest Isabel time recorded. I have usually been under 2:20. However, this week has been a lot of volume, my shoulders and traps are both smoked.
B: 145-165-175X3. This is still an exercise I am trying to get comfortable doing.
C: 255. Got to parallel for each rep, need to improve comfort with heavier back squats.

Isabel: 2:17

-10 Minute Rest -

Grace: 4:01 

Isabel: 30 Power Snatches @ 95lbs
Grace: 30 Clean & Jerks @ 115lbs

A: 5 rounds of:
3 snatches @ 95lbs
10 evil wheels

B: Isabel
30 snatches for time @ 95lbs

2:38

Power Isabel
30 Hang Power Snatches @ 115lbs

4:59

Notes: Completed sets of (5). Tried to minimize rest periods.

Finished with 100 Hollow Rocks.

"Isabel"

30 Squat Snatches For Time. Used 95lbs

3:33 PR!!

Power Isabel
30 Hang Power Snatches @ 95lbs -- 2:09 (PR!!)

Note: Workout done at No Excuses

A: Work to 2RM Power Snatch -- 130lbs

B: Power Isabel
30 Hang Power Snatches @ 95lbs -- 2:12 (PR!!)

C: 4xUB Weighted Pistols @ 25lbs
10 -- 7 -- 9 -- 8 reps

D: Tabata Hollow Rocks

Power Isabel

30 Hang Power Snatches @ 95lbs -- 2:34

-then-

Tabata Row :20/:10 for (4) minutes. Damper set at 10.

729 Meters Rowed. 1:48 per 500m pace.

Box Shoulder Stretch 4 x 0:20
Nose-to-Toes Handstand Hold 4 x 0:30

Mobility WOD #71 -- OHS/Snatch Prep

"Isabel"

30 Squat Snatches For Time. Used 95lbs.

4:38

Core Work
Hollow Rocks
Arch Rocks
Back Extensions
GHD Situps
Situps

15 Minute Running Clock-

complete: 25 Chest to Bar Pull Ups
then
complete: “Isabel” with 50lb DB Each Arm
then
for max reps: burpees (21)

After Party: HSPU - Same number of reps as burpees completed

"Isabel"

30  Snatches for time @ 95lbs

5:49