CrossFit Dragon Fire – CrossFit
Metcon (Time)
Make up day
CrossFit Dragon Fire – CrossFit
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*pwr clean is good for wod
Conditioning after wod
EMOMx10:
Odd: 6-8 Pull ups + 8 Thrusters, 95/65
Even: 6-8 Pull ups + 8 OHS, 95/65
*scale reps as needed to finish in the 1 min time frame and make comments in notes
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
Emom
Even 5 Power cleans 135/95
Odd 5 double unders
Add 5 double unders to every round of double unders. Your score is highest number of double unders completed within the minute.
CrossFit Dragon Fire – CrossFit
Back Squat (same weight across board- 75-80% range )
Metcon (Calories)
On Airdyne : EMOMx7: 40 second hard, 20 second rest
Rest 3 minutes
On Rower: EMOMx7: 40 second hard, 20 second rest
add total calories for score
CrossFit Dragon Fire – Metal Dragons
Metcon (AMRAP – Reps)
1. Barbell Condiitoning
ARMAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS in the remaining time
2. Barbell Conditioning
AMRAP 3:
1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 225/155
Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t drop the bar until after the thruster.
3. Strength
10×3 Back Squat
4. Gymnastics Conditioning
50’HS Walk
5 Deficit HSPU
40′ HS Walk
4 Deficit HSPU
30′ HS Walk
3 Deficit HSPU
20′ HS Walk
2 Deficit HSPU
10′ HS Walk
1 Deficit HSPU
– You choose the deficit on the HSPU, and these can be done as kipping or strict (pick the one you need to work on more).
5. Conditioning
50 Calorie Bike
50 Calorie Row
40 Calorie Bike
40 Calorie Row
30 Calorie Bike
30 Calorie Row
20 Calorie Bike
20 Calorie Row
10 Calorie Bike
10 Calorie Row
Metcon (AMRAP – Reps)
CrossFit Dragon Fire – CrossFit
Metcon (Weight)
1 Power Clean + 1 Hang Squat Clean + 1 Thruster – 5 sets total work up – post heaviest set done
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
girls 20″ box 26# kb 14# ball and 35# pp
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
A. Work up on a Snatch Balance with 3 second hold in the bottom
B. Work up to a heavy Snatch from the low hang (below knees) with 3 second hold in the bottom
2. Conditioning
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95
TTB
CrossFit Dragon Fire – CrossFit
Metcon (Time)
Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing
5 RFT:
12 Wall Balls, 20\14
12 Burpees
CrossFit Dragon Fire – CrossFit
GYM CLOSED TODAY- The trip to Humane Society will have to be rescheduled due to an error in scheduling. Sorry for any inconvenience- I will try and get another one in the books here soon!
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
Pistol practice- get 30-40 total- scale as needed and ask a coach if you need help.
1. Conditioning
A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 135-155/85-105
5 min rest
B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 135-155/85-105