CrossFit Kova – CrossFit

Metcon (Time)

“Heavy Isabel”

For time:

30 Snatches (85/60kg)


Easy 400m Jog

Easy 500m Row

(Can run or row first)

Then, with a broomstick:

– Passthroughs & dislocates

– Air Squat x 10

– Overhead Squat x 10

– Snatch Deadlift x 10

– Snatch Pull x 5

– Snatch High Pull x 5

– Muscle Snatch x 5

– Snatch Lands x 5 (Jumping & Landing)

– Power Snatch x 5

– Squat Snatch x 5




– These are warm up sets for the workout but should build up to and past workout weight

– Can be power or squat snatches

– Try to hit your workout weight around the set of 3 and then go past that weight for a set of 2 and 1

– If you cannot do this, it is too heavy for the workout


– Something a little fun and different today: Heavy Isabel

– Isabel is traditionally 30 reps of Snatch @ 60/40kg

– Today the weights are set as 85/60kg

– This difference between the two is that the original Isabel is designed to be a sprint, heavy Isabel is supposed to be more of a heavy, slow grind

– There is going to be a 15 min time cap on the workout today

– That equates to only 2 reps a minute

– Du e to the shorter, heavier workout, we will take a longer warm up today

– We will do some movement work, some skill work and then almost a mini strength session to prepare for the workout

– Snatches can be either power or squat snatches (your choice)

– Focus on good footwork and consistent positions

– Choose a weight where you can start off by hitting 4-5 reps in the first minute


Snatch – reduce weight

No Overhead – 5 rounds for time of:

10 Deadlifts 125/85kg + 15 Bar Facing Burpees

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