The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies.
The CrossFit pull up is an anyway chin over the bar. The fastest way you can accomplish the work required is the CrossFit way. Kipping, butterfly or strict the one that produces the most power is the one to use. Similarly the CrossFit clean, unless specifically described by a modifier such as hang or squat is anyway from ground to shoulder. The one you choose should be the one that gets the job done the fastest and most efficaciously.
If you can do Cleans with the required weight but it is going to turn into a slog try the following scaling:
If you are on the other end and the ring dips are going to be a slog then scale this way:
Note your scaling and add reps next time
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips
If you can’t do do bar dips do 1.5X the number bench dips.
Not sure what’s happened. Last time I did Elizabeth I did 8:54 with same scaling. Time before that was 11:59.
Think I’ve done something wrong somewhere. I’m hoping that I scaled the 8:54 time to 30kg cleans!
CFSB ME Work 2013 Cycle4 week6
Find 1RM: 1B@195;1B@205;1B@215;1B@225;1B@235
5min rest, then…
Attempt 5x3reps @190 (80% 1RN) as speed work; got 5x3 (2min rest b/w sets)
FS- 1RM today was +20# over working weight. 80% was smooth considering I had 10@195 last week