12/01/21

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds)

For Time:

60% of Max Strict Pull-ups

Rest 1 Minute

40% of Max Strict Pull-ups

Rest 1 Minute

20% of Max Strict Pull-ups

[All Percentages Based Off 1RM Deadlift]

1 Set of 5 @ 55%

1 Set of 5 @ 63%

2 Sets of 10 @ 68%

1 Set of 10+ @ 68%

Rest 1-3 Minutes Between All Sets.

For Total Load:

[SET 1]

9 Double Dumbbell Hang Power Clean

9 Double Dumbbell Front Squat

9 Double Dumbbell Push Jerk

[SET 2]

7 Double Dumbbell Hang Power Clean

7 Double Dumbbell Front Squat

7 Double Dumbbell Push Jerk

[SET 3]

5 Double Dumbbell Hang Power Clean

5 Double Dumbbell Front Squat

5 Double Dumbbell Push Jerk

*SETS MUST BE COMPLETED UNBROKEN

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges

12 Bar Muscle-ups

9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges

12 Chest to Bar Pull-ups

9 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5 :

50ft. Double Dumbbell Front Rack Walking Lunges

12 Pull-ups

9 Double Dumbbell Push Jerks

Dumbbells: 50 / 35 lb’s

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