pics courtesy of USAW

WOD:

CrossFit Olympic Total

3 Attempts at 1RM for:

-Snatch

-Clean And Jerk

Post highest successful 1RM for each lift to Comments

This workout will be done in traditional Olympic lifting meet fashion with all eyes on one athlete at a time. This is a really awesome opportunity to set a new PR on your olympic lifts as well as improve on your Oly skills. Don’t miss it!

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 in 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.
4. A good rule of thumb with 3 attempts is: Know.  Think.  Hope  First weight is one you Know you can get (under current PR). Second weight (as long as you made the last) is something you Think you can do (such as your current PR). Third weight (as long as you made the last) is something you Hope you can get, such as a new PR.

https://www.youtube.com/watch?v=7rZV5P3cAa4

Videos courtesy of Team USA.  Jim Schmitz, 3-time coach of the U.S. Olympic Weightlifting team, teaches The Snatch. In slow motion at equivalent of 2400 frames per second. Shot on Panasonic GH2 with Twixtor. Demonstrators: Brian Wilhelm and Kari Shimomura.

https://www.youtube.com/watch?v=Bc-0lFV1KWQ

Demonstrators: Brian Wilhelm and JooYoung Song