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
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
CrossFit Dragon Fire – CrossFit
Metcon (Time)
21-15-9
Shoulder to Overhead (135/95)- yes you can take from rack today if you want or just take from floor is fine too!
T2B
Fun Jumps
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
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
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!
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
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
CrossFit Dragon Fire – CrossFit
Metcon (Time)
5 KB push/press rt. (1 pood/1.5 pood)
5 KB push/press lft.
10 burpees
20 cal. airdyne
5 rft
KB Push press here: http://goo.gl/2Rw3Ox
And don’t do this: http://goo.gl/yjsls0
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