Summer programming: Day 13, 14, 15

Learn to use deep breaths to create a strong platform for core to extremity power.

Day 13

OLY:

Find 1rm Clean

Overhead Squat 3x3

3x5 Clean pulls

Crossfit Endurance:

12x1 minute intervals

Rest 30 Seconds between intervals

Go for max distance in each

Day 14

Rest Day

Day 15

2009 CrossFit Games Chipper, misFit style.

15 reps 135 lb. squat clean
30 Toes to bar
30 Box jumps 20" box
10 Muscle ups
30 PushPress 45 lb. barbell
30 Double Unders
15 reps 115 lb thrusters
30 Pullups
30 Burpees
300' OH Walking lunge with 35 lb. plate

Would really like to see a good turnout for this one tonight for anyone past on ramp, as well as a good on ramp group.

Muscle up progression from the man himself:

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Clean tech part 1 from the other man himself:

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As you'll see if you keep reading this, CrossFit knows the different methodologies to combine, but doesn't pretend to be the experts on each one. So they hire the experts in every single field.