Open WODers:Crossfit.com has 2 videos up for box jumps, check those out. 
Push Press efficiency is key, so see this KStar mobility piece for additional advice. 
Toes to Bar hip mobility. More T2B. Speal talks T2B.

Carl Paoli (of Gymnastics WOD) breaks down 12.3.
Overall tips for 12.3.

Come in today and practice those mobility drills and your technique. 

Today's WOD:
WU: sleds and butchers (you asked, I delivered)

Mob: upper spine on foam roller, overhead stretches

WOD: Rack press  3-3-3-3 not to failure, just get heavy. Notice how Klokov (silver medalist at the 2008 Games--Olympic, not CrossFit) rotates his elbows down before he presses to get a straight line through his forearms and to preload that bar. 

Pressing snatch balance palate cleanser 
Snatch balance 5-5-3-3-2-2-1-1


Take care of your hands for Open 12.3 and just in general (mainly Oly lifting, but powerlifting too from those deads).

Who's planning on coming to class Sat and who's going to the Northshore? I might cancel if there's not a lot of interest. 

We're going to spend another 3 weeks in the weeds before reverting to a more traditional strength cycle. 

Mountains and Valleys, I present to you the snatch balance. 

Grilled port0bello mushrooms: 
500m row, damper on 10
2 min max Russian KB swings at 60/44. Don't let go. 
Accumulate 20 pistols on each leg. 

Grilled Salmon:
Rack Thruster 5-5-5-5 don't get too heavy, these should be fast
Pressing snatch balance 3-3-3, start with empty bar
Heaving snatch balance 3-3-3  get a little heavier than the pressing snatch balance

Snatch Balance 
5-3-3-2-2-1's until 1RM
This will help your snatch increase by forcing you to be comfortable receiving heavy weight overhead. 
Get aggressive. 

Frozen Blueberries: 
4 Rounds: 
15 GHR
10 K2E
10 Reverse Hyper

Mind boggle, read if bored at work. 

The intersection of real life, policy, socioeconomic forces.