Workout of the Day
For Time
“Isabel” 30 Power Snatches (135/95#)
1 Mile Run
“Grace” 30 Power Clean and Jerks
Notes
Intent: 20-26 min
This workout combines two iconic benchmarks, Isabel and Grace, with a mile run in the middle… it’s meant to feel tough! The challenge is real, but keep breathing, stay composed, and chip away until the last rep.
Focusing on technique early on will allow you to keep working at higher intensity later: use the hook grip, feel your weight in the middle of your foot, keep the bar close, and maximize leg/hip drive on each rep of the barbell movements.
Snatches: Power. Settle into quick singles or small sets. Don’t waste energy chasing big unbroken sets.
Run: Here is where you regroup! Find a strong but steady pace. You should finish knowing you can get back on the barbell without crashing.
Clean and Jerks: Power. May feel heavy after the run, so stay calm, reset your grip each rep, and keep moving steadily.
Scaling Ideas
Weight:
135/115/95/75/65/45…
Volume:
20 Power Snatches
800m run
20 Clean and Jerks
CrossFit Group Class Programming Template (WK5/8)
Stephen L getting down on yesterday’s sandbag squats. We’re sad to report Stephen will be moving to California soon 🙁
Oihana Looking for Volunteers for Free Body Composition Assessment
Hi CrossFit South Brooklyn community!
I’m Oihana — you’ve probably seen me around the gym. I recently completed the ISAK Level 1 course in body composition assessment, and as part of my certification, I need to complete 20 volunteer assessments.
What it involves:
• Professional skinfold, girth, and breadth measurements (ISAK protocol)
• Takes about 20-30 minutes
• Completely free!
You’ll get feedback on your body composition, which can be a helpful tool for tracking training and nutrition progress.
If you’re interested, please reach out to me on Instagram: @oihana_2