Hey Friends!

Awesome work today – hope you enjoyed climbing the ropes, or working your way towards that goal (it’s a fun skill to have!).  If you ever feel bad about your skill level of rope climbing, watch the finals of the 2010 CrossFit Games.  Only 1 or 2 athletes are actually good at climbing the ropes (especially if you compare it to them now).

Grace is going to go down Thursday (Sorry, I totally said Wednesday, but this will work better for flow in the gym).  Though we’re still maxing out our Snatches today.  Lots of folks have been putting in the work and you will reap what you sow.  Keep in mind, if you don’t happen to PR in actual weight lifted, take some moments to think about how the heavier lifts felt.  Feeling more comfortable with 90% is a big deal too 🙂

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Coaches Notes:

Snatch 1RM day!  You guys have put in the hard work and now it’s time to cash it in.  Stay tight, get aggressive, and attack the barbell.  The WOD is going to require some pacing and planning.  Make a solid effort to touch your knees to your ELBOWS (or as high as you can get them if you aren’t quite there yet) – you’re only cheating your own development if you’re OK-ing a knees to triceps.

Strength:

Spend 15 minutes working up to a 1RM Snatch.

Full Snatch is preferred, though if your mobility limits it, or you aren’t comfortable in the bottom, you may power snatch. But don’t power snatch just because you “prefer” to power snatch (and definitely not because you’re “better” at it).

Metcon – Hidden Valley Ranch:

For time:
1000m Row
50 Wall Balls
30 Knees to Elbows