22 June 2018

FRIDAY 180622

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.

Brisa!

_______________

Meet our athlete Brisa. She’s a US Army Soldier, mixed martial artist, her favorite CrossFit exercise is the rope climb, and her favorite workout are the CrossFit Amundson Mash-ups!

_______________