Jewlie 2-9

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6 minute AMRAP
30 double unders
10 KBSwings (70/53)

-3 minutes rest-

6 minute AMRAP
200 meter run
15 front squats (95/65)

-3 minutes rest-

6 minute AMRAP
300 meter row
10 burpees over the rower

-3 minutes rest-

6 minute AMRAP
10 push ups
15 squats

CROSSFIT GAMES

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The CrossFit Games begin coverage tonight on ESPN2!

“Hopper Madness”
10 minutes to climb the ladder…
2 DB Snatches (70/50)
2 C2B pull ups
4 DB Snatches
4 C2B pull ups
6
6
8
8….
Continue until time expires.

Cool down:
50 ABMAT sit ups
800 meter run
50 ABMAT sit ups

Teams of 3

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Hopper will resume Friday.

Warm up:grab 2 partners, a rower, and begin.

50 minute journey: row & stretch
In teams of 3 climb the ladder.
100 meter row
100
100
200 meter row
200
200
300 meter row…
Continue to climb the ladders high as possible.

** while the team members are resting they must be mobilizing (stretch, foam roll, etc..)

Hopper Day 3

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5×12 front squat

Then 5×2 min amraps with 1 minute rest after each…
-strict hspu
-strict with 1 abmat
-strict with 2 abmats
-kipping deficit (45plate)
-kipping hspu

*scaling will be written on whiteboard.

Hopper Day 2

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The hopper was very friendly on Day 1 !  Here we go again…

“Hopper Day 2″
12 minute AMRAP
16 Deadlift (95/65)
12 Overhead Squat (95/65)
8 Bench Press (135/95)

*we will set up 2 bars. One for the OHS/DL and another for the bench press. Plan to go in multiple heats if necessary.

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