Pace, Power, Pace! A): 15 Mins to establish a 2RM Power Snatch NOTES: HIP EXTENSION! That is all. Ha Ha no I jest. What I mean by hip extension is you really need to learn to open the hips to their fullest potential. You must also emphasise the element of punching your way down under the bar. Really work on getting to a locked out position with the arms as you have moved your feet. Remember pressing the weight up to a locked out position would constitute a bad or 'missed' lift at a weightlifting meet so why should we be any different when we do it at CrossFit? Also take note that it's a 2RM, that means it's the most you can lift for two whole reps without letting go if the bar. Yon should be instigating a touch and go method between reps one and two. If you don't set a PR that's ok too. Every day cannot be a "ring the bell day". Come grab Karl or Susan to help you through this should you need any assistance. B): Time Trial!! 2000m Row! NOTES: This is a great marker on not only your fitness levels but your pacing levels. Pacing is very important. You should always look at a WOD and assess how best you should pace yourself. If it's a short one then going hard, unbroken and super fast would be the way to go. If however you know it's on the medium to long side of things (think AMRAPs here) you want to able to pace yourself whilst at the same time keep your work rate up and intensity levels high. Learning to work at a 75-80% threshold for most of the WOD is the way to go. Keep to a consistent work/rest ratio and build as you go through the WOD. This way you have gas left in the tank to attack the last 15-20% of time left in the WOD by ramping it up and hitting it HARD AS to a rampant finish! Efficiency too should be a focus. Make the strokes as good and effective as they possibly can be. This is another good way to conserve energy whilst still being able to chew up the metres. If this is not your first go at this length time trial then go out to beat it (little tip: set the display to the one where the predicted finish time on, that way you will know if you on track or not). If it is the first go then set your time now and record it.