Aug. 31,2015

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

Snatch

EMOMx12:

Mins 1-3: 1 rep at 75%

Mins 4-6: 1 rep at 80%

Mins 7-9: 1 rep at 80-85%

Mins 10-12: 1 rep at 80%

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Aug. 29, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Barbell Conditioning

5-4-3-2-1

Front Squat, 155-185/95-135

Push Jerk, 155-185/95-135

Rest 2:00

5-4-3-2-1

Front Squat, 155-185/95-135

Push Jerk, 155-185/95-135

2. Conditioning

In teams of 3:

10K Row

Athletes change every 250m

3. Gymnastics Conditioning

Alt EMOM x 12

Odd – 6-15′ Handstand Walk or hs holds

Even – 20-40 Double-Unders

Aug. 27,2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Pull

10-8-6-4-2 Dead Lifts, climbing up each set

2. Conditioning

1,000-meter run

25 Power Cleans, 135/95

25 Box Jump Overs, 24/20

25 C2B

50 Wall Balls, 20/14

25 C2B

25 Box Jump Overs, 24/20

25 Power Cleans, 135/95

3. Mid-line Accessory Work

3 Supersets of:

30 back Extensions on floor

30 sit ups

Aug. 26, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

A. 3×3 Snatch Balance

B. 2×2 Hang Squat Snatch

C. 1×1 Squat Snatch

2. Strength

5×3 Front Squats

3. Strength

5×5 Bench Press

4. Conditioning

EMOMx20:

Min 1: 15/12 Cal Row

Min 2: 15/12 Cal Airdyne

Min 3: 200m Run

Min 4: 50 Double unders

Aug. 25,2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean

EMOMx10: 3 Squat Cleans

2. Gymnastics Conditioning

practice unbroken set of muscle ups or transition work with dips and turn overs for 5 mins

3. Conditioning

21 Thrusters, 95/65

21 KBS, 2-pood/1.5-pood

500m Row

15 Thrusters, 95/65

15 KBS, 2-pood/1.5-pood

500m Row

9 Thrusters, 95/65

9 KBS, 2-pood/1.5-pood

500m Row

*** use proper kb weight for your body!

Aug. 24,2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch Grip Push Press (this all are from behind the neck)

Quickly work up to a heavy single

2. Snatch Grip Push Jerk

Quickly work up to a heavy single

3. Snatch Balance

Quickly work up to a heavy single

4. Gymnastics Conditioning

50 TTB’s for time -mark time in notes

8. Conditioning

3 RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20

Aug. 15,2015

CrossFit Dragon Fire – CrossFit

Good luck to our competitors in Bend today! Marah, Steve, Chris and Joel!

Metcon (AMRAP – Reps)

1. Conditioning

“Kettlebells for Kids”

AMRAP 9 of:

9 KBS, 1.5/1

9 Burpees

9 KBS, 1.5/1

9 Box Jumps, 24/20

2. Focus Work

EMOM 10: 1-5 reps of goat movement

Aug. 20, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Pull

A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over.

B. 3×2 Snatch Grip Dead, work up to a heavy double – make these look like the first pull of your snatch.

C. 3×2 Snatch Grip Pause Deads, work up to a heavy double – pause for 2 full seconds at the knees.

2. Strength

4×4 Front Squats

3. Conditioning

3 RFT:

50 Double Unders

25 TTB

10 Clean and Jerks, 135/95

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