Skill Day

This morning I had a brutal, lung-burner work out
3 rounds for time:
25 KBS - 2pd/1.5 pd
25 box jumps - 20"/14"
Time: 6:24
My legs and lungs were on fire. I thought I would be able to do this all unbroken. I did the first round unbroken and the rest of the time I spent just "hanging on". Never underestimate the simplicity of a work out. That was rough.

I came back to the gym for an afternoon of skill work. Ask me what I really need to work on and it's my conditioning; work capacity, lungs and muscle endurance. That's the main thing holding me back right now, but I am working on it. With enough training and consistency, my conditioning should improve tremendously by next season. But, I also need work with some of my skill/weightlifting, and this is the stuff I enjoy the most probably because strength comes easier to me than work capacity. One area I need to work on my positioning in my snatch during the initial pull. I have a pretty decent snatch for a CrossFitter, in terms of load, and while it has gotten better, my form is still holding me back from reaching my potential. I have a better set up position now than I did a few weeks ago and that is key. The biggest problem I am having right now is raising my butt and causing my torso to be way too over the bar. To fix this, I have a few drills and exercises to do, but mainly I need to focus on keeping my chest tall!
These pulls in the video were done with straps, and I was trying to tighten up my body, drive my knees out, keep my torso upright and the bar close. They were extremely hard because I was really fighting for that upright torso, and its very uncomfortable but I am starting to get a feel for where my body needs to be.
Billy told me that this is how I should look at olympic weightlifting (think of it as a pyramid):

Load

Speed

Movement

Position 

Next I practiced muscle ups. I am okay at muscle ups but I haven't done them in a really long time, I want to learn non-false grip because they're faster and easier to maintain grip. I was able to do 2 in a row without the false grip today which was pretty cool. People aske me which one is "easier" but I still don't know. I want to believe that the non-false grip will be the easier one once I get the hang of it, but right now I am more familiar and comfortable using the false grip.
Overall, today's skill training went well, it was probably the best way to spend the free time I had.