Nov. 30, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

4 Rounds:

21 Box Jumps, 24/20″

18 Wall Balls, 20/14

15 Kettlebell Swings, 1.5/1-pood

12 Burpees

2. Snatch

Every 2 minutes for 7 rounds:

1 Hang Snatch + 1 Squat Snatch

3. Squat

2×8 Front Squats (challenging weight but not too heavy- same weight both sets)

Nov. 28, 2015

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

With a running clock…

A. In 10 minutes complete a 1 mile run + max reps of Clean and Jerks, 135/95

Rest 3 minutes

B. In 7 minutes complete a 800m run + max reps of Power Snatches, 115/80

Rest 3 minutes

C. In 4 minutes complete a 400m run + max reps of Thrusters, 95/65

Nov. 24, 2015

CrossFit Dragon Fire – CrossFit

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

ladies rx weight is 155/ 14#wb

Nov. 23, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

A. Work up to a heavy Snatch

B. Work up to a a couple moderate weight Pausing OHS – you choose rep scheme, duration of pause and load.

2. Squat

Work up to a heavy set of 3 Front Squats

3. Conditioning

5 RFT:

12 Hang Power Snatch, 95/65

15 C2B Pull ups or regular pu’s

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