Skill

Strict Pull-Up with Pause at top of pull-up
8×3

Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. If you are unable to perform strict pull-ups practice jumping pull-ups with a pause at the top of each repetition. After the pause perform a strong effort slow and controlled descent.

WOD

“Grace”

for time

30 Clean & Jerks 135/95 lb

Workout notes: Today we are going to perform a classic benchmark CrossFit workout.  In this workout we will be performing 30 repetitions of the clean and jerk.  Scale this movement by load.   Use a weight with which you can consistently perform the lift with good mechanics.   For most people that will mean selecting a weight that is in the 60% or less range of your max.