CrossFit Dragon Fire – CrossFit

Metcon (Distance)

1600m, rest 4 mins

1200m, rest 3 mins

800m, rest 2 mins

400m, rest 1 min

200m

For every interval you will alternate running 200m fast and 200m recovery. For example, an athlete that has a PR of a 6 min mile should start this session by running 200m at about 42 seconds, then recovery jog for 200m. She would continue this for 4 rounds until the 1600m were complete. All fast 200’s and recovery 200’s should be the same pace across the entire workout.

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

AMRAP 10 of:

10 Hang Power Snatches

10 OHS

10 Power Cleans

10 Thrusters

10 SDHP

(95/65)

2. Midline

Mins 1-2: 100 Double unders

Mins 3-4: 50 back extensions

Mins 5-6: 30 Calorie Row

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Barbell Conditioning

With a running clock…

A. At the 0:00

EMOMx6: 3 Squat Snatches at 65%

B. At the 10:00

EMOMx6: 3 Squat Clean and Jerks at 65%

2. Conditioning

7 RFT:

7 Hang Squat Cleans, 115-135/75-95

7 Bar Facing Burpees

7 C2B Pull ups or can be regular

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

5 RFT:

21 Wall Balls

15 Calorie Row

9 TTB

2. Midline

A. 3×20 Abmat Sit ups – feet anchored

B. 3×10 Good Mornings, 45#

CrossFit Dragon Fire – CrossFit

Metcon (Time)

make up day

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean and Jerk

EMOMx5: 2 Power Cleans + 1 Split Jerk

2. Conditioning

6-5-4-3-2-1 reps for time of:

Muscle ups

Front Squats from the ground 205/145

*mod as needed for weight and mu’s

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Round 1: 1 TTB + 1 pullup X 3

Round 2 1 arm KB swing, 1 snatch, 1 press or push press, 1 squat with KB in front rack (r), repeat with left (53/35)
Do all of round 1, then round 2, back to round 1 etc AMRAP in 10.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

21-15-9

Power Cleans, 135/95

Ring Dips

400m Run

2. Row Conditioning

50-30-20 Calorie Row

:20 rest between efforts

3. Midline

Accumulate 1 min in a L sit on parallettes

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Barbell Conditioning

NOTE: This is the first week we are moving away from the power variations for these lifts. Next week we will decrease the loads, but the rep schemes get much spicer.

With a running clock…

A. At the 0:00

EMOMx8: 1 Squat Clean at 80%

B. At the 12:00

EMOMx8: 1 Squat Snatch at 80%

C. At the 25:00

21-18-15-12-9-6-3 unbroken OHS for time, 95/65

*if you cannot do a full set unbroken then take weight down so you can.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

3 RFT:

400m Run

12 Deads, 275/185

21 Box Jumps, 24/20

2. Conditioning

42-30-18 reps for time of:

sit-ups

Hip Extensions on floor