Monday 230807

Friday 240329

Friday 240329

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb
♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 230207.

Scaling:
Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.

Intermediate option:
30 clean and jerks for time
OR
30 snatches for time

♀ 75 lb
♂ 115 lb

Beginner option:
30 clean and jerks for time
OR
30 snatches for time

♀ 55 lb
♂ 75 lb

Resources:
The Clean and Jerk
The Power Snatch
Graciano Rubio Does 225-lb Grace
Kelly Friel Takes on 145-lb Isabel

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Tuesday 230207

Tuesday 230207

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

♀ 95 lb ♂ 135 lb

Post your workout choice, time, and load to comments.
Compare to 200715.

Scaling:
Grace and Isabel are two 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 clean and jerks for time
OR
30 snatches for time

♀ 75 lb ♂ 115 lb

Beginner Option:
30 clean and jerks for time
OR
30 snatches for time

♀ 55 lb ♂ 75 lb

Thursday 220728

Thursday 220728

Grace
30 clean and jerks for time

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 160206.

Scaling
Grace 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 clean and jerks for time
♀ 75 lb ♂ 115 lb

Beginner Option
30 clean and jerks for time
♀ 55 lb ♂ 75 lb

Monday 210816

Monday 210816

Isabel

30 snatches for time

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 200210.

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 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. Increasing the load, like in the video, may be appropriate for a few advanced athletes, but most should keep this lighter in order to finish quickly.

Intermediate Option:
30 snatches for time

♀ 75 lb. ♂ 115 lb.

Beginner Option:
30 snatches for time

♀ 35 lb. ♂ 55 lb.