Oct. 31, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. EMOMx10: 1 Back Squat, across

2. Conditioning

27-21-15-9:

Calorie Row

Power Snatch, 75/55

A. 3×16 Front Rack Step ups, complete 8 reps on one side before switching

B. 3× 16 Single Leg RDL, complete 8 reps on each side before switching

C: 60 Strict Presses with 1 second pause overhead, 45/35 – can be broken up but do in as few sets as possible

Oct. 29, 2015

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Ty1. Conditioning

AMRAP 15:

10 Power Cleans, 135/95

20 Wall Balls, 20/14

30 Double unders

2. Strength

Every 2 minutes for 20 minutes (10 rounds) complete:

1 Power Clean + 1 Squat Clean + 1 Front Squat

3. Gymnastics

EMOMx10: 6-10 Burpee Box Jumps, 24/20

Oct. 27, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“AIRFORCE WOD”

For Time:

20 Thrusters, 95/65

20 Sumo Deadlift High Pulls, 95/65

20 Jerks, 95/65

20 OHS, 95/65

20 Front Squats, 95/65

** Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark

after wod work on larger sets of ctb pullups- get a total of 30 in by doing as few sets as possible. You may also do reg pullups if your ctb’s are not connected yet.

Oct. 26, 2015

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Snatch

1 heavy Snatch, not above 90%

2×2 Snatch Push Press at 1RM Snatch weight

3×3 Snatch Pull at 110% of 1RM Snatch- if you have not done them before then pick a light weight and work technique

AMRAP 10:

1 rope climb

4 Ring Pull ups

6 Toes to Rings

10 Burpees

40 Double unders

– you do not need to come off the rings between the MU, Pull ups and TTB if you don’t need to.

Oct. 24, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

3 Rds NFT

5 hollow rocks

1 box shoulder stretch 10-15 sec hold

5 superman holds for 5 secs

Front Squat (3×10 (Every 3 mins))

3 sets of 10 reps:

1st set @60%

2nd set @65%

3rd set @70%

For Time:

10 min AMRAP

200 Double Unders

30 Power Cleans (185-205/95-135)

Max Cal. Row

Oct. 22, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

On the 2 minute x 10

1 Power Snatch + 1 Squat Snatch + 1 OHS

2. Conditioning

25 Power Snatches, 95/65

25 C2B Pull ups

25 Overhead Squats, 95/65

25 C2B

25 Thrusters, 95/65

25 C2B

Can sub out reg pu’s for ctb and still is rx- just mark in notes which you did

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