Motivation
The beauty is in the movement.  It is not what we do that is important, it is how well we do it.  I started training a Pop Warner Football team in the gym on Tuesday night.  What I noticed was something that is common in all of our CrossFit classes.  There were kids that would rather do a movement wrong then be the last one done or slow.  We must understand that there is a purpose to every movement that we ask you to do.  Your goal should be to do the movement the best that you can.  Don’t worry about how you look while learning the movement.  Like I told the kids on Tuesday night.  You have my permission to make mistakes.  Do the movement only as fast as you can it correctly.  Once the workout starts then I do want you to worry about how you look.  Imagine I am watching every single rep and that if you don’t do it correctly it does not count.  You will find this will help you move more efficiently and will improve your performance.  Increased performance will create better results.  Results are why you are here.  
Strength
Lets get good at the movement.  The weight is not as much a concern as is the efficiency of the movement.  Lean over the bar and push your hips back on the down position.  The hip pop and shrug will propel the bar overhead.
Workout Strategy
Today is a get out of your comfort zone and do something great day.  I’d like to see people choose the run.  Then choose the hardest run for you.  Last time we did this workout we had several people run farther than they have ever run or farther than they have run in years.  I’d like to see similar efforts today.  If you have run a 5k before than run faster than you did last time.  Really push yourself mentally today.  Be positive and be excited.  Fake it if you have to.  
 
Workout of the Day
Strength of the Day Hang Power Snatch:  3 every 30 seconds for 5 minutes
Level 1: 

 

Choose One:

75 Burpees

or

Run 1 mile

or 

Row 2 k

Level 2: 

 

Choose One:

100 Burpees

or

Run 2 miles

or 

Row 3.5 k

 

Level 3:

 

Choose One:

150 Burpees

or

Run 5K

or

Row 5k

Level 4:

 

Choose One:

150 Burpees

or

Run 5K

or 

Row 5k

Buy Out – 1 set of Max rep Pull Ups or Ring Rows