Benchmark Monday 3/18/13

Today, you represent the USA!  (At least for pretend, but seriously, try hard!)

WOD
CrossFit Olympic Total, best of three attempts at:
Snatch
Clean & Jerk
*For those who are just starting with us and have yet to master these movements, consider doing a hang power snatch, hang power clean, and a split jerk.  Other variations are acceptable modifications.
**Move with purpose, you have only a limited time to complete both lifts. If you run out of time, you are done.

Rules
The order for performing the lifts will be snatch then clean & jerk. The best single attempt for each of the lifts are added together for the Total. There is no time limit for each lift or for the length of the session in which they are all performed, but they must be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the lifts. Multiple progressions to the best attempt are not allowed; do not work up to your best snatch.

Snatch
The barbell is placed horizontally in front of the lifters legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight which has been lifted must be maintained in the final motionless position, arms and legs extended, the feet on the same plane, until the coach gives the signal to replace the barbell on the platform. The turning over of the wrists must not take place until the bar has passed the top of the lifter’s head. The lifter may recover in his own time, either from the split or a squat position, and have his feet on the same line, parallel to the plane of the trunk and the barbell. The referees give the signal to lower the barbell as soon as the lifter becomes motionless in all parts of the body.

Clean & Jerk
The first part, the Clean: The bar is placed horizontally in front of the lifter’s legs. It is gripped, palms downward and pulled in a single movement from the platform to the shoulders, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. The bar must not touch the chest before the final position. It then rests on the clavicles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight, before performing the Jerk. The lifter may make this recovery in his own time and have his feet on the same line, parallel to the plane of his trunk and the barbell.

The second part, the Jerk: The athlete bends the legs and extends them as well as the arms to bring the bar to the full stretch of the arms vertically extended. He returns the feet to the same line, arms and legs extended and waits for the referees signal to lower the barbell as soon as the lifer becomes motionless in all parts of the body.

Here are some basic precautions that need to be followed for safety:

1. Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you at least training time, and possibly time off of work if you’re ultra-stupid.
2. Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.
3. Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

Basics
“Helen”
3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Pull-Ups
*There will be a 15 min. time cap for this workout.  Modify, as usual.

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