We are committed to the Split Snatch at our gym. It is explosive, easier to do with limited shoulder mobility, and looks really cool when you get good at it. You're welcome to try a full squat snatch today. But the WOD is specifies split snatch, so you might as well get good at it. Watch the video with Coach Mike Burgener as he teaches the split snatch to Jacinto Bonilla, a CrossFit Games Masters Champion.
(Split) Snatch 5-3-3-2-2-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
For 3 cycles:
As Many Rounds/Reps As Possible in 3 mins
5 Split Snatches at 75% 1RM of the day
100 m Sprint
Rest 1 min between each cycle.
Jan 10 - 31 - Row'd Royalty
Feb 11 - 16 Femme Fatale Week
Feb 16 OutWod Event
Feb 22 CrossFit Open Begins
Record your WOD on Beyond the Whiteboard.
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