Do you need me, screeching to push your knees out and send your hips back? It's gotten to the point now where I'll try to physically shove your hips back. I'm sorry but not that sorry.
New cycle. I thought long and hard about what we need, as CrossFitters, to get stronger. Where are we scared? Where do we lack strength? Where would it be awesome to have rock solid musculature? (Matt G: POSTERIOR CHAIN).
How about...the BACK.
(if you're doing Grace tomorrow, I'll give you something different). Some food for thought for those of you doing the Paleo Challenge.
Strict wide grip pullups
10-8-6-3-3-2-1 Rack press (snatch grip)
8-6-3-3-2-2-1 Rack push press (snatch grip)
Mobbin': overhead lat stretch, rack position, wrists. Sotts press with kettlebells.
Meat: 1RM Rack split jerk, normal grip
3x8 Snatch balance
Fish oil: HSPUs. Stretch.