Dec. 30 2015

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

EMOMx21

Min 1: :35 seconds for max calorie Row

Min 2: :35 seconds for max reps of Clean and Jerks at 135-155/95-115 *should be a little tough so not a lot of reps

Min 3: :35 seconds for max reps of Muscle ups or ring dips (athlete choice- mark in notes).

12/29/15

CrossFit Dragon Fire – CrossFit

Metcon (Time)

5×5 Back Squat, 65%

5×5 Back Squat, 75%

for Time:

30 Thrusters, 95/65

90 Double unders

20 Thrusters, 95/65

60 Double unders

10 Thrusters, 95/65

30 Double unders

12/29/15

CrossFit Dragon Fire – Metal Dragons

Metcon (Time)

2. Gymnastics Conditioning

A. 3 x max rep unbroken Strict Deficit HSPU, 10/7″ – rest as needed

B. 2 x max rep unbroken Kipping Deficit HSPU, 10/7″ – rest as needed

C. 1 x max rep unbroken Strict HSPU

3. Conditioning

“Zeus”

3 RFT

30 Wall ball shots, 20/14

30 pound Sumo deadlift high-pull, 75/55

30 Box jump, 20″

30 Push press, 75/55

30 calories Row

30 Push-ups

10 Back squat, Body weight

4. Midline Conditioning

3×10 GHD Presses – Press bar over your eyes.

3×10 Ring In/outs

3×10 Glute Ham Raises

12/28/15

CrossFit Dragon Fire – Metal Dragons

Metcon (Time)

SESSION 1

1. Conditioning

For time:

30 Snatches, 135/95

30 Clean and Jerks, 135/95

30 Thrusters, 135/95

2. Gymnastics Pulling

10 set of: Legless Rope Climb + 2 Rope Climbs, rest 2 minutes between rounds.

3. Conditioning

3 RFT:

40 Calorie Row

30 TTB

20 Calorie Assault Bike

10 TTB

2 minute rest after each round

SESSION 2

1. Snatch Accessory

3×5 Sotts Press from the front rack

2. Squat

Work up to a heavy double OHS

3. Snatch Accessory

Work up to a heavy double Snatch Grip Push Press from behind the neck

4. Snatch Accessory

Work up to a heavy double Snatch Grip Dead lift

5. Squat

Work up to a heavy double OHS

Metcon (Time)

Metcon (Time)

Dec. 28, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

EMOM for as long as possible: Start at 95/65# and add 5-20# every minute for as long as possible.

2. Overhead Squat

3×2

3. Conditioning

21 – 15 – 9:

Deadlifts, 275/185

Box Jumps, 30/24″

*mod weight and box height as needed

Dec. 26, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

3 sets of 5 back squats work up or stay heavy across lifts

EMOMx30

6 rounds of:

Min 1: 10 slam ball over shoulder

Min 2: 15/12 Cal Assault Bike

Min 3: 18/15 Calorie Row

Min 4: 50 Double unders

Min 5: 8 alt pistols

if you fall off time keep going and note time finished but do your best to keep pushing to finish within the minute

12/23/15

CrossFit Dragon Fire – Metal Dragons

Metcon (Time)

2016 REGIONAL ATHLETES

1. Barbell Cycling

A. 4×4 Unbroken Power Cleans for time, 245/165 – rest as little time as possible between sets

B. 3×6 Unbroken Hang Power Snatches, 175/125 – rest as little time as possible between sets

C. 2×8 Unbroken Thrusters for time, 185/135 – rest as little time as possible between sets

2. Rowing

9×1:40 on, :20 off (2 min rest after round 5)

This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.

Record meters for each interval.

SESSION 2:

1. Conditioning

For Time:

30 Thrusters, 95/65

90 Double unders

20 Thrusters, 95/65

60 Double unders

10 Thrusters, 95/65

30 Double unders

2. Gymnastics Conditioning

For time

9 Strict Deficit HSPU, 7/4″

27 GHDSU

15 Kipping Deficit HSPU, 7/4″

21 GHDSU

21 Strict HSPU

15 GHDSU

27 Kipping HSPU

9 GHDSU

2016 OPEN ATHLETES

1. Barbell Cycling

A. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets

B. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets

2. Conditioning

same as 1 above

3. Rowing

3 Rounds for time:

40 Calorie Row

4 min Rest

20 Calorie Row

2 min Rest

Metcon

For time

9 Strict Deficit HSPU, 7/4″

27 GHDSU

15 Kipping Deficit HSPU, 7/4″

21 GHDSU

21 Strict HSPU

15 GHDSU

27 Kipping HSPU

9 GHDSU

Dec 23, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

For time:

15-10-5:

Power Clean, 135/95

HSPU

Directly into…

15-10-5:

Hang Power Clean, 135/95

Ring Dip

*mod as needed and put in notes

Conditioning

EMOMx8:

Odd: 16/10 Calorie Row

Even: 3 burpees 7 sit ups + 9 Box Jumps, 24/20

Dec. 21, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

3 RFT:

35 Calorie Assault Bike

25 Burpees

15 Jerks, 135/95

* either before or after the wod get in 5 sets of 3 back squats- you can work up or keep weight same across- make it a little challenging

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