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Posts tagged “WOD

CrossFit – “Split Snatch” by Josh Everett and Demo with Coach Mike Burgener

Split snatch 1-1-1-1-1-1-1 reps

Josh Everett 245lbs, Cody Burgener 245lbs.

CrossFit Journal Preview (http://journal.crossfit.com).

The squat snatch is more efficient—there’s no doubt about that. But for some people, particularly those with flexibility, agility and balance issues, the split snatch might be a better option.

If someone has trouble with an overhead squat, the split snatch might be a great option when it’s time to pull a bar overhead. Similarly, if an athlete can’t produce a vertical torso in a squat, the split snatch will create a much better receiving position.

Josh Everett, who’s known as one of CrossFit’s best Olympic weightlifters, uses the split snatch himself and goes over its finer points.

The first and second pull are the same as in the squat snatch, and the footwork for the split snatch is similar to that of the jerk: the feet go into a lunge position. In a split snatch, the loads will be lighter than in a max clean and jerk, so the lunge will be deeper than it is in a jerk. The back knee, however, must stay off the ground in competition.

When snatching, you have to pull the bar about 6 inches higher when using the split technique, but it’s a little bit more forgiving of form errors than the squat snatch. That means the variation is well suited to fast, powerful athletes who can pull a bar very high and get under it quickly.

And even if you have a great squat snatch, why not try the split once in a while? CrossFit, of course, is all about variety.


CrossFit – WOD: Michelle Kinney

Overhead Squat 1-1-1-1-1-1-1 reps

Austin Malleolo 300lbs, Brandon Pastorek 275lbs, Kristan Clever 215lbs, Katie Hogan 210lbs, Rebecca Voigt 200lbs, Michelle Benedict 180lbs, Candice Ruiz 180lbs, Michelle Kinney 170lbs.


Muscle Up Progressions with Carl Paoli, Chris Spealler, and Jason Khalipa: False Grip, No-False Grip and Strict progressions.

Playlist of Muscle Up Progressions with Carl Paoli, Chris Spealler, and Jason Khalipa.

False Grip, No-False Grip and Strict progressions.


False Grip Progressions

Building up a strong false grip is important for all kinds of work on the rings. In this video, Carl will explain how you can build up stronger wrists and forearms even before you get on to the rings to practice your false grip, just with a couple of simple drills on the bar.

In this segment, Carl explains how you then take the same drills you did on the bar in Part 1 of the progression and repeat on the rings. We also go over proper false grip hand placement and positions so that you can get the most out of the transition in your Muscle Ups and other movements.

In this segment, Carl discusses the false grip and demonstrates how you can practice the false grip with other movements such as the V Out.