Benchmark training
30 snatches for time at 135/95 lb. A brutal test of Olympic lifting skill, speed, and mental fortitude under fatigue.
The prescription
Start with what the workout asks for, then select the version that lets you maintain good reps and the intended effort.
Men · Rx
135 lb
Women · Rx
95 lb
Time cap
10:00
Workout format
for time
Workout context
Isabel is a classic CrossFit benchmark named in the Girl WOD tradition. Created in the mid-2000s, it tests Olympic lifting under extreme metabolic stress. The workout humbles even strong lifters who lack conditioning.
Progression path
The goal is not to force the same version of the WOD on every athlete. It is to keep useful training exposure while you build toward better benchmark performances.
beginner
Learn the movement standard, choose an honest starting point, and keep the work repeatable.
Scale the weight significantly. Focus on proper snatch mechanics rather than speed.
PacingBreak into 6 sets of 5 reps
MovementFull extension at hip
ScalingWeight: 65/45 lb or 45/35 lb
Coach noteChalk hands before starting
intermediate
Preserve the intended effort while building capacity, consistency, and better pacing.
Work in touch-and-go sets. Goal is to minimize breaks while maintaining form.
Pacing10-10-10 or 12-10-8 rep scheme
MovementStay over bar longer
ScalingConsider 95/65 lb if 135/95 breaks form
Coach noteThe 20-30 reps are mental
advanced
Use a sharper execution plan once the movement quality and capacity are already in place.
This is a sprint with a barbell. Elite athletes finish sub-2:00. Push the pace.
Pacing15-15 or unbroken if possible
MovementExplosive from floor
ScalingRx only at this level
Coach noteSub-2:00 is elite territory
Scaling is skill building
A quality scale can keep you moving, reinforce useful positions, and build the physical and technical base you need for a future full-Rx attempt.
Execution notes
Start conservative—the bar gets heavier
Grip will fail before strength
Practice touch-and-go snatches in training
Recommended gear
Keep building
Build the right base first. Your time becomes more meaningful when the movement and plan hold up.