1/27/16

CrossFit Dragon Fire – Metal Dragons

Metcon (AMRAP – Reps)

1. Barbell Condiitoning

ARMAP 3:

9 Power Snatches, 135/95

15 Power Cleans, 135/95

21 Jerks, 135/95

Max Reps of OHS in the remaining time

2. Barbell Conditioning

AMRAP 3:

1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 225/155

Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t drop the bar until after the thruster.

3. Strength

10×3 Back Squat

4. Gymnastics Conditioning

50’HS Walk

5 Deficit HSPU

40′ HS Walk

4 Deficit HSPU

30′ HS Walk

3 Deficit HSPU

20′ HS Walk

2 Deficit HSPU

10′ HS Walk

1 Deficit HSPU

– You choose the deficit on the HSPU, and these can be done as kipping or strict (pick the one you need to work on more).

5. Conditioning

50 Calorie Bike

50 Calorie Row

40 Calorie Bike

40 Calorie Row

30 Calorie Bike

30 Calorie Row

20 Calorie Bike

20 Calorie Row

10 Calorie Bike

10 Calorie Row

Metcon (AMRAP – Reps)

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