CrossFit Dragon Fire – CrossFit

Olympic Lifting Total (Total Weight)

Lifters in the upcoming meet will participate in a small mock meet today.

If you are not lifting at the meet then you may take 3 attempts at each lift to get a max for the day. You can warm up each lift but once you start attempts you only have 3 shots at getting your highest lift. Start with the snatch then after you had your 3 attempts warm up for the C&J and then take your 3 attempts. You may power or full these lifts but goal is to have full lock out and NO press out on lifts.

Metcon (Time)

200 m run

30 OH plate Walking Lunges 45/35

25 TTB

200 m run

25 TTB

30 OH plate Walking Lunges 45/35

200 m run

CrossFit Dragon Fire – CrossFit

(No Measure)

clam shell right then left side 30 seconds ea.

monster band walks 3 sets 5 steps forward 5 steps back

hip extensions with r and l leg lifts for 30 secs each side

3 position snatch (work up to heavy)

hip, hang, floor
start at 60% and work up to heavy for the day

Metcon (AMRAP – Reps)

15 Min AMRAP

10 Burpees

15 Power Clean (135/95)

30 Double Unders

CrossFit Dragon Fire – CrossFit

(No Measure)

For 4:00, 0:20 On/0:10 Off Hollow Rocks

4 mins of handstand work of your choice- you can do holds on wall, holds on floor, or walking

3 position clean (work up to a heavy set)

hip, hang floor
start at 60% and work up to a heavy for the day- follow each set with a jerk

Metcon (AMRAP – Reps)

3 sets for max reps:

45 seconds of Strict Pull-Ups

Rest 15 seconds

45 seconds of Push Press (95/65 lb.)

Rest 15 seconds

45 seconds of Push-Ups

Rest 75 seconds

CrossFit Dragon Fire – CrossFit

Congrats to our master competitors this weekend who completed the Master World Qualifier wods! I am glad some of you joined in the fun and tried out some of the wods! Check out the upcoming event board and get yourself signed up for a competition this summer! Time to think about summertime fun!

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
figured we should enjoy the nice weather today with Kelly! Mod as needed for box jumps but to be rx you must jump up- step down is always ok and wb goes to 10′ for both boys and girls 🙂

CrossFit Dragon Fire – CrossFit

Metcon (Time)

make up day

CrossFit Dragon Fire – CrossFit

(No Measure)

work 2 sets of movements from hip neutral class we had- if you didn’t take it then ask a coach.

Metcon (Time)

Masters Qualifier EVENT 3

figured you guys may want to join in some of our master fun going on!

Age 40-54

2 rounds for time of:

1,000-meter row

50 thrusters

30 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

Age 55+

55-59

20 pull-ups

Men use 45 lb.

Women 35 lb.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

20 kb snatch right hand

burpee broad jump down and back

20 kb snatch left hand

seal walk down and back

15 kb snatch right hand

crab walk down and back

15 kb snatch left hand

bearcrawl down and back

10 kb snatch right hand

burpee broad jump down and back

10 kb snatch left hand

1.5/1.0 pood

CrossFit Dragon Fire – CrossFit

Stronger Faster Healthier protein is sampling at the gym tonight- come sample different flavors and get the low down on how good the protein we have been carrying for the past couple years is (-:

Good luck to our Master Regional athletes who start their 4 competitions wods for this weekend today!

(No Measure)

Skill:

4 x 6 as able – Strict toes to bar

2:00 min. tabata Ground Windshield Wipers

2:00 min. tabata Hollow Plank holds

Metcon (Time)

For Time:

21-15-9

Deadlifts a. 275/185 or b.255/165 c.225/135

100-75-50

Double Unders

CrossFit Dragon Fire – CrossFit

Tomorrow SFH will be sampling the protein we carry here from 4-6. Come in and try different flavors and hear what they have to say about their awesome product.

Front Squat (4×3 work up to a heavy set)

Shoulder Press (4 sets of 4- same weight all sets)

Metcon (Time)

AMRAP in 12 min:

50 DU

4 alternating pistols

6 Ring Dips

8 Alt KB Snatch from the hang (1.5/1)

CrossFit Dragon Fire – CrossFit

(No Measure)

Flexibility

Box Handstand Hamstring Stretch 4×0:20

Focus on really pressing your shoulders backwards towards the box

Static Shaping

2×1:00 hollow hold like we do in inch worm complex

Skills and Drills

3×8 Tap Swings on rings

Metcon (Time)

WOD 1

2000m Row

WOD 2

3 Rounds For Time

20 Ball Slams (25/20)

20 Hollow Rocks

20 Superman Rocks

20 OH Lunges (25/15 Plate)