Strength WOD:
1/1/1/1/1/1/1
Split Snatch
* Find your 1 Rep Max (1RM)
Checkout WOD:
Complete Max Effort Kipping Pull-ups
Complete 2 Minutes Max Rep Double Unders
Results
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Today we introduced the split snatch. This technical and fun lift is a great variant to the full or squat snatch, and for someone limited in flexibility or range of motion in the squat it can become your new best friend. Several of you hit some pretty big PR’s today compared to your squat snatch. We likely will work in some WOD’s where you get to decide which version to use.
The key to this lift as in any olympic weightlifting movement is technique, footwork and speed. Watch the below videos and read the link above for some excellent instruction from three of the best at teaching it in the CF Community (and USA Weightlifting).
“Split Snatch” by Josh Everett, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Coach Mike Burgener by Again Faster Equipment – video [wmv] [mov]
Today we also started a milestone at SRCF: our very first CrossFit Kids – Teens Class! The class was full and Coach Moe spent an hour on the basics, rules and overview of what to expect. Everyone learned to air squat, pull, push and sit up to standard and with proper technique and then finished with “Baseline” to start the brutal fun. Watching them run out the door at “3-2-1 Go” was pretty motivating and we are excited to see their progress over the next 6 weeks.
