Strict Pull-Up with Pause at top of pull-up
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.
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.