13 June 2019


Evolution A: (Barbell Starts on Ground)
Push-Jerk, 1 minute (95lb. / 65lb.)
Rest 2 minutes
Push-Jerk, 1 minute (115lb. / 75lb.)
Rest 2 minutes
Push-Jerk, 1 minute (135lb. / 85lb.)

Rest as needed then,

Evolution B:

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Double Under
Rest 1:00
As Many Repetitions As Possible in 1:00 of Kettlebell Swings (53lb. / 35lb.)

Rest 2:00 and determine your 50% Threshold percentage for each skill, then:

10:00 Running Clock (5 Rounds Each Station)
Minute One: Double Under (50% Threshold)
Minute Two: Kettlebell Swing (50% Kettlebell Swing)

Note: For Evolution A, we will record data at each weight category. How many athletes can achieve 50 or more total repetitions? Evolution B is the “original mash-up” from Greg’s book Firebreather Fitness. The two-station mash-up gets super challenging! Compare your score to May 2, 2018, June 22, 2018, and August 29, 2018.  



Thursday Special Programs 

  • 10:30AM – 11:30AM – CrossFit Masters Class 
  • 5:30PM – 6:15PM – Weapon Defense Krav Maga


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