January 18, 2012
Split snatch 1-1-1-1-1-1-1 reps
Josh Everett 245lbs, Cody Burgener 245lbs.
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Check out the 2012 Reebok CrossFit Games Beta Site.
"Split Snatch" by Josh Everett, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Coach Mike Burgener by Again Faster Equipment - video [wmv] [mov]
"No bird soars too high, if he soars on his own wings."
Posted by Pukie at January 18, 2012 5:00 PM
- William Blake
BDub & TRL - see you at 0730!!
Do we do 1 for each leg each round equaling 14 total?
Well, here it is, the halfway point in your CrossFit Resolution January. How ya doin’?
My name’s bingo and for the month of January I’m offering up a post each day that “pre-answers” the most common questions that come up year after year about our WOD’s and exercises. As always, I’m doing this as a kindness to you, dear Newbie, but also as an Anniversary gift to myself (I started CrossFit 1/1/06) and to long-term posters here on the Main Page who’ve heard it many, many times before. Not a Newbie? Bugged by posts that are anything but results? Cool. Walk on. They’ll be gone 2/1/12. For anyone new to our crazy CF world, I hope they’ve been helpful.
Here we go. Split Snatch for a one-rep max. 1-1-1-1-1-1-1. Seven sets of one rep. One heavy rep. It’s all about the Newbie experience here. Do some kind of warm-up. I strongly suggest the Burgener W/U, easily found over yonder in the “exercise and demos” section. While you’re over there find the video of Josh Everett doing a Split Snatch. Watch the WOD demos above. Never done a snatch of any sort? This is not a day to go for any kind of max, Grasshopper. Today is a study and skill day. Spend your time watching snatch videos, doing technique work with very low weight, and googling Olympic lifting coaches near your zip code.
Wanna give it a go? The snatch is a “fast” lift where a weighted barbell is lifted in one continuous movement from the ground to overhead without a pause in the rack. We are tasked with a very specific version of the snatch today, the “Split Snatch”. Bar on the ground, grip it with your arms spread wider than shoulder width using the “hook grip” (yup…exercises and demos). In one continuous movement lift the bar so that it “floats” at the level of approximately your shoulders and dive under the bar with your legs split front/back. You catch the weight in a split, or lunge, position. Sorry, there’s just no easy way to describe this with words, you’ve just gotta watch video. It’s kinda like a split jerk, only you never stop once you take it off the ground.
This is a really technical lift. ANY kind of snatch is a really technical lift. Be safe if this is really new to you, but have some fun, too. Not only is the Snatch the wellspring of some of the best CF jokes on record, it’s also a really cool skill. Learn how to do this well and you join a very small, very special club. CrossFit is an invitation to engage your imagination and the intellectual side of your fitness. Determined to get a heavy effort in, even if you have no idea how to do the Split Snatch? Go ahead and do a split jerk after you work that snatch.
‘Cause working that snatch is how we roll chez CrossFit. 3-2-1…Go.
No, Chris, do 7 sets only, and use whichever leg position gets you the highest weight.
Jeff T..........hell yeah.
wow. As a newbie CrossFitter and an intermediate lifter, that move looks scary.
Hmm...this looks fun. Maybe I'll hit this tomorrow instead of C&J's which was my plan.
The video with Coach is just amazing. I've never done this lift but, I'm excited to try it out now.
Games Site Feedback: Looks great!, Australian Regional=tasmania is apart of Australia.
I'm going to go for max weight with each arm tomorrow. I don't have a bar yet so I'm going to go dumbbells. Looks pretty intense.
Ditta what Pat Sherwood said, Jeff T.... hell yeah!
Jeff T...CrossFit Legend!
If the knee touches the ground, I thought it doesn't count as a lift. Can anyone verify that?
Obviously only for competition purposes, he's still strong as hell for getting 165 even if his knee did touch.
Yeah Jeff T...I'll add the split snatch to my to do list! Care to give me some pointers?
Great performance! (Today just did Karen in 5 blocks, but this is a great inspiration!)
175 split snatch (10 lb PR)
I'd love a ruling from HQ on the use of this snatch when a WOD calls for squat snatch.
Coach B is correct when he says, "The criteria is hip crease below knee" and the split does place hip below knee.
This is a BIG DEAL for many of us with shoulder injuries from other sports.
Hello I have a question, I am pregnant do have some exercises for me?
Do you guys recommend doing any kind of ab routine? or will doing the warm up and the wods get me the huge sick packs i see people who do crossfit have?
AN, check out CrossFit Moms
@21, try paleo for abs. 6 packs aren't "made" lifting weight...they're made lifting a fork.
now that they are programming the "split" catch on the mainsite, does that mean they will allow them at the games? seems weird not to now
80kg depth too high
@#20 check out www.crossfitmoms.com
@20, oops, it's
@20, oops, it's
chickened out and didn't want to ditch the iron weight from overhead.
135, 155, 185, 225, 245, 260, 270lb
Wanted to say mahalo to Marcus, Jason & Bobbi from Crossfit Waikiki for being so welcoming to me and my wife last weekend. This is a brand-new box located in the Ililkai Hotel in Waikiki, so now you can go to Hawaii and hit a WOD without even leaving your hotel. They've got beautiful new Rogue gear (even with the shipping costs to Hawaii) and they are only a few hundred meters from the beach. Does it get any better than that? Best wishes for much success to them, and I hope to return soon.
Nice effort by JoshGarage hunting down those links on the Split. Thanks!
Just to give the guys a chuckle here are my #'s
45-55-65-65-65-70-75 failed - 75 failed
HQ: Will these be recognized as a legitimate squat snatch at the 2012 Srctional, Regional, and Games so long as the hip crease is below the knee?
Taking the rest day today... Not sure what I pulled but pain is no bueno!
W 77kg, h 171cm
I've neglected these for a few months and paid for it today by not feeling like I could go heavier and maintain decent form.
Is Big Jeff T. 45yo old now? If he is that does not bode well for the rest of the Master's Division =)
Go Coach Go!
I think Jeff T is still a young 43? But yes the Masters division is soon to be decimated by him in a couple years...
First time doing a split snatch. Had done normal snatches and the like with a low weight in college swimming to help with starts and turns, but this was pretty unique. I def think I could do more weight in the future, but I didn't want to push too hard...awesome stuff.
Newbie to crossfit, I'm in good shape not on the level of crossfit yet. I was just wondering apart from a warmup and cool down do you guys add anything extra to the WOD'S? I am propably being nieve but is today's workout alone enough?
Then, made up Monday's wall ball/ttb, with 15# ball.
Asked and answered several times in the "Newbie Posts" this month. Take a look at the comments on the other WOD's this month and search for 'bingo'.
95, 125, 15, 145, 155(f), 155 (pressed out), 155 (pressed out)
1st ever attempts at split snatch. Initial snatch off the ground was off today, lacked explosion.
Original post caught in filter?
105, 125, 135, 145, 155, 165, 175(f)
Seemed to lack explosiveness(?) today.
Did 1000 meter row, 10 muscle ups, finished in 8:35 and did the row in 3:52.
Followed by 7 hang cleans at 145 and 30 du's for 5 rounds and finished in 8:50.
Split snatches.... I like'em
75-85-95-95-95-100-105.... Then did 105 again 'cause the last one wasn't as deep as it should have been.
Then to work on my goats (2 of many)
4x 10 GHD situps, 10 Pullups. Pullups done in sets of 5
Then hang cleans:
10x135, 10x155, 10x175, 10x185
Confidence was a big factor on this one.
First time trying this lift :)
95, 95, 115, 115, 120, 120, 120
after alot of technique work.
CFWUx1; Burgener WUx1; Split snatch 95x5; 135x1
First time doing heavy split snatches. Everything over 160 was a little bit pressed out. My knee touched down on 170. These were fun to practice, but I think I'm a squatter, not a splitter. For future reference, current power snatch is 170, and current squat snatch is 180.
then ran it off. Getting the movement down was good.
Got 60 but it was a muscle/power snatch.
Need practice on the technical aspects.
I started Crossfit about 3 months ago and it has been an awesome yet humbling experience. I've been working out religiously for 20 years plus and always considered myself in very good shape. That feeling stopped with crossfit. I love the training and am amazed how incredibly fit crossfitters are. Can't wait until tomorrows WOD.
First time with split snatch but loved it.
Iam not a Newbie but I spent some time with coach Burgener this past week and learned the split snatch
today I got 60,65, 70, 75,80, 85 could have done 90 but did not want to push it.At my age I know when to stop.Practice the foot work he told.
THANK YOU COACH, YOU ARE THE BEST!!!
Oh boy -- I better get some expert coaching on that maneuver! Looks like a bit of a technical one! Good luck to you fellow Crossfitters who give this one a go! Cheers to all!
last 2 no good form, basically did a standard snatch, New to CF from the 1st, love your posts Bingo, did the "warm up" today. as a personal trainer, the warm- up and W/O is enough, but your body can def handle more
Did full Squat Clean & Jerks for practice... no bumpers at my gym (yet):
First attempt at split snatch. Shoulder cooperated and let me hold the weight overhead. Quiet surprised.
Completed lengthy warm up and many pvc sets before attempting bar.
Several sets at 45#
Followed up with full squat cleans singles at:
30 minutes on Kstar mobwod shoulders, quads and calves. Pressure point i.e. torture session.
CFWU x 3, warmup split snatches, then WOD as Rx.
Front Squat - 5x5
Push press - 5x3
Thruster - 21 reps
Tried the split snatch. Did the Burgener warm up and skill transfer exercises. Huge learning curve since I haven't done anything heavy overhead because of hand issues, but I liked it!
Split squat: 45, 50, 55, 60(f),60(f), 60(f).
I then did various skill progressions w/ 65# to train for the next time.
Next I did:
25 back ext.
125 horrible technique
In one of the cf.com replacement suggestions for running it says to do heavy bag training as a replacement for a run. What kind of work should I do? And how long/what intensity?
Squat snatch 95-105-105-105-115-115-115
missed 185 twice and hit it the 3rd try
205. Great instruction Josh.
3 mile run..
95# Split Snatch
25 Push Ups
65,65,85,95,115,135(F)knee hit ground, 135
First time trying this movement.
Also, first time trying the hook grip.
It was fun :) I should practice this more.
Split snatch 1-1-1-1-1-1-1 reps
67 78 83 89 94 100 105
Became more of a power snatch above 80. I stopped when it became a press.
Only my htird crossfit workout, and I'm only in HS so that should explain my low weight and poor technique, although I did get some instruction on the technique, it still wasn't good.
85 slightly less awful
I was surprised how much more I can do with this than regular snatch.
M 51 6'2" 195
95 105 115(f) 105 105 115 115
I could curl more.
95, 105, 115, 125f, 115, 115, 125f
skiing 1 mile
Split snatch 1-1-1-1-1-1-1 reps
155 with straps and a hang (strained calf)
Moved up slowly due to calf. 135 and up from hang and with straps. (1st time using the hook grip)
such an improvement over the squat snatch especially for those with shoulder problems. 85, 95, 105, 115, 120F, 120, 125F
First time at this went 95,105,115,120,125,130,135
just did power snatches
Spent the day watching coach B videos and reading Olympic Weightlifting by Greg Everett. Tried some progressions. I can't get good depth without losing my balance. Worked my overhead squat position trying to improve balance at good depth. Any coaching points that can help? Also worked the Burgener Watm Up. Never even tried the WOD. Just working on technique but now I don't feel like I got much work down. I need a coach bad.
DND; Injured knee, no rowing, running, jumping or squats for a while
Garage Crossfit enthusiast
It's a start
Lunch (no warmup): run 400m x 6 (walk 2:00 rest)
1:40, 1:19, 1:14, 1:12, 1:14, 1:15
Sq CN x 3 TnGO on the min for 8min at 205#
3 MU's every 30 sec for 6 min
1-2-3-4-5 C2B PU ladder x 5 in 3:35
95 100 105 105 105 105 105
159.7, 165.2(f), 165.2(f), 165.2(f), 165.2(f), 165.2(f), 165.2(f)
sub w/ power snatch from floor:
65 x 3 rep; 85 x 3; 95 x 6; 105 x 3; 115 x 6; 120 x 4.
Didn't attempt to go heavier as I just started the snatch about 1 1/2 months ago and I'm still developing it.
Endurance WOD today....
5 rounds for time:
20 double unders
Dumbbell hanging Split Snatch (no bar! Need one!)
60 f left arm
70 f both
After some warming up and practice, I think I got the form down.
tried 135 for fun and failed
Its been a while since I've done any lifting and I wasn't used to the exercise so I kept it low weight to get my form better. I did:
Never did this before i was getting tapped after the first F.
Angie 17:51 1st time.
then even out pull push sit -ups & squats to 2088.
95, 95, 115, 115, 125, 125(f), 115, 115, 115, 120
I remember that when I started learning the snatch 9 months ago I had to stop myself from doing split snatches. Back then it felt like the natural thing to do.
m/39/74"/205# CF start-date 2/10/11
age 22 bw 170
I worked the full snatch instead of the split.
Worked up to 125, then started failing, so called it a day because I had a game later on.
2012-01-19: 135. Light but kept good form.
Amanda @115# snatch- 9:40. Still can't do muscle ups but so close! Just can't quite pull through so followed the failed muscle ups with equal number of ring dips.
Subbed snatch. Lifting platform backs up to a 6 inch drop in the garage... not comfortable with the
M/65/189-Split snatch 1-1-1-1-1-1-1 reps
67-78-89-100-100-100-100- all 100's weak pulls, last one was best. Oly lifts are the worst in my repetoir! Makiwara techniques (100 ea) between snatch rounds.
75, 95, 115, 135, 155 (fail), 145, 150 (pr)
Started to get a little heavy around 135.
150 I got almost all the way in the snatch position, and had to push it the last couple of inches.
Felt about an 8.
125, 125, 125, 125, 125, 130, 130
Subbed Squat Snatches due to space restrictions.
I had a couple higher weight failures mixed in there after the 185 rep. I almost got 205, but ended up settling for a tie of my pr at 195.
105 - f
105 - f
100 - f
First time we have ever tried these. LOTS of room for improvement.
these were more comfortable than I thought they'd be and less intimidating than squat snatches
95 115 125 135 135 145 145
170 Knee touched
170 Knee touched
170 Knee touched
first split jerks
95,105,115,130(f),130(f),130,skill work with the broomstick. super fun
Had 30 min. to do this WOD. First time ever with this movement. Wish I had an hour and a coach! Worked up to 115# but never really felt super smooth with the positioning.
Back and shoulder dings suggested I scaled to Clean and Split-Press:
Hang clean 3-3-3-3-3
Push press 3-3-3-3-3
Hang clean 135-145-155-165-155
Push press 135-140-145-150-155
Hang clean: 3-3-3-3-3
Push press: 3-3-3-3-3
Hang clean: 135-145-155-165-175
Push press: 135-140-145-150-155
First time doing this.
At 135 I started to see my form break down on the first two reps. I tried to pull the weight above my head instead of pulling myself under the bar. I focused and had a solid final rep.
M/ 37/ 134 lbs/ 5'-6"
First time doing split snatch.. and regular snatch is a weakness of mine... I like the movement, but to be honest I think I tighten up mentally too much... I only have metal plates to dumping is REALLY not a good option... I've done it a couple times but can't really do that too often...
Anyhoo, tried it out and it felt pretty good. I mentally went into a regualr squat snatch a couple times, and I'm actually proud that the muscle memory was kind of automatic, but then took a few seconds and did the split snatch.
I also had to move fast on this WOD... I finished playing with the kids in the snow.. sledding and then ran to my gym and had to be home in about an hour for my wife to leave.
65 lbs x 10
85 lbs x 8
95 lbs x 6
105 lbs x 3
110 lbs x 2
115 lbs x (fail)
115 lbs x 1 (not so pretty)
115 lbs x 1 (not too heavy just mentally not commiting to it... jsut kept on workin on the speed and technique and committing to the move)
115 lbs x 1
115 lbs x 1 (felt easy)
115 lbs x 1 (felt easy)
120 lbs x (fail)
120 lbs x 1 (not so pretty)
did some OHS post WOD and then a light set of 115 lbs FS for 10
stretched out quickly then back home for the kids.
Fun.. I would like to experiment more with the split.. I felt like I had to really push my body under faster and the split movement really helped me pull my body underneath the bar... I liked that a lot.. I could really feel myself pulling myself under the bar when I committed to the move. I liked it. I also liked that I think this will help with my jerk and getting more comfortable getting really low on the jerk.
First time doing split snatch
51m 67" 150#
First time doing this - was focusing more on form.
25 / M / 5'9" / 135lbs
Never done this before. Pretty fun.
1st 2 at 125 weren't splits.
1k row wu 3:59.
95, 105, 125, 135, 145, 145, 155f
DL 225 x 12
Press 95 x 5 x 2, 95 x 14
Chins 2 x 8
this was fun, ran out of time at 170lbs
As Rx'd: 115, 135, 155, 185, 205, 225, 235
95, 115, 125, 135, 135, 145, 145
First time trying split snatches
CFW-2. Reg. Superman. Burgener. Rowed 1500m before class.
Then 10,9,8,7....1 WB, KB swings 5:17
95, 115, 135, 135, 155, 155, 155
subbed push jerk
135, 155, 165, 170, 175, 180, 185
Still a beginner so here's mine:
Did a extra set because I didn't know what my max was.
-R-L- -R-L- -R-L- -R-L-