Sept. 30, 2015

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Strength

1RM Jerk- 15 min to work up to a heavy jerk from rack

2. Conditioning

AMRAP 12:

10 Jerks, 135/95

10 TTB

30 Double unders

3. Rowing or air dyne

100 Calories NOT for time

Sept. 29 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

50 Calorie Row

50 Abmat Sit ups

50 Deadlifts, 135/95

35 Calorie Row

35 Abmat Sit ups

35 Deadlifts, 135/95

20 Calorie Row

20 Abmat Sit ups

20 Deadlifts, 135/95

2. Snatch Complex

5 sets of: Snatch Pull + Snatch + OHS, climbing

TED’s Choice

CrossFit Dragon Fire – CrossFit

Ted is moving to Bend and this is last request so that he may try and beat Shelley at the wod. As we all know Ted chooses to compete against our master ladies and this is the “Final Showdown”.

Metcon (Time)

5×3 power cleans at 65-75% of max clean- you can drop each rep they are not t&g reps

4 round for time:

400m run

15 strict HSPU (you may strict to a mat as well or kip if you have them but are improving on them rx)

Sept. 24, 2015

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

EMOMx10: 1 Back Squat, pick a weight that you know is heavy for you but maintain that form and do that for full set

10min AMRAP:

10 Kettlebell Swings (2,1.5)

10 Box Jumps (24/20)

10 Lunges with plate overhead (25/15)

Sept. 23, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

A. EMOMx5: 8 Power Snatches, 60% of 1RM

B. EMOMx5: 8 Pwr Clean and Jerks, 60% of 1RM

For Time:

1000m Row

50 Deadlifts (185/115)

30 HSPU’s- if you have strict hspu’s then do them instead or you can also do strict to a mat if you want to work your strength instead of kipping

Sept. 22, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Lift:

5×3 jerk from rack- build up as you go

Gymnasty:

pistol practice- get in about 30-50 reps total

3 rounds

6 Hang Power Cleans (135-185/85-115)

12 Front Squats -same weight from floor

36 situps

Sept. 21, 2015

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

lift:

3 t&g hang power snatches – work up to a heavy set of 3

gymnasty:

In 6 minutes, climb as high up the ladder as possible of unbroken C2B Pull ups

3-6-9-12-15…

Once you have to break up the reps start over at 3 reps and continue climbing again.

8 min AMRAP

20 Double Unders

10 Wall Balls (20/14)

*5 Burpee penalty every time you break in a set- keep a board and swipe when you drop the ball or break the set of du’s and at end of 8 mins complete your burpee penalty. – in your notes write how many burpees you did.

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