CrossFit Dragon Fire – CrossFit
Metcon (Time)
Make up day
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk
2. Gymnastics- work ring or bar muscle ups or drills and try and get in about 15 reps or more
3. Conditioning
800m Run
30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65
CrossFit Dragon Fire – CrossFit
A: Metcon (Time)
3 rft
5 Deadlifts 1.5X bodyweight
10 Burpee over bar
25 Double unders
Recover before moving to B
B: Metcon (6 Rounds for distance)
6 rounds
Row 1 min for distance
1 min rest between each effort
Set the rower to 1 min on, 1 min rest so each round you have a new distance. Otherwise, you’re a cheater.
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Conditioning
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT
1 round cindy= 5 pullups, 10 pushups and 15 squats
* 1round dt= 12 deads, 9 hang power cleans and 6 jerks 155/105
2. Squats
3×8 Front Squats
3. Gymnastics Strength
5 Rounds NOT for time of:
5 Strict Ring Dip
5 Strict Pull ups
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute bike test for max cals
2. Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls
CrossFit Dragon Fire – CrossFit
Metcon (Weight)
1. Dead Lift
4×6 reps at heavy load
2. wod below
3. Strength Accessory
a. 3×10 back extensions
b. 3×20 Weighted Sit up – feet anchored with dumbbell across chest
c. 3×20 flutter kicks with hands under rear
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Snatch
EMOMx12:
First 4 mins are Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins are Hang Squat Snatch
Final 4 mins are Squat Snatch
2. Squat
A. 3×8 Back Squats
B. 5×1 Pausing OHS for 10 seconds
3.
For Time:
30-25-20-15-10
Toes to Bar
Overhead plate Lunge (25/15) 1 rep ea lunge
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Clean and Jerk
Work up to a heavy Complex of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk + Split Jerk
2. Gymnastics Conditioning
6×12 C2B pull ups
3. Conditioning
4 RFT
30 Cal Row
30 Box Jump, 24/20
30 Wall Balls
CrossFit Dragon Fire – CrossFit
Metcon
Metcon (Time)
400m run
21 walking lunges
21 pullups
21 weighted situps
400 m run
15 walking lunges
15 pullups
15 weighted situps
400m run
9 walking lunges
9 pullups
9 weighted situps
400m run
Weighted sit-ups with wallballs 20/14 https://www.youtube.com/watch?v=pOrhTcbfags
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Strength
3×8 Front Squats
2. Conditioning
OT2:00 x 8 rounds
3 Muslce ups
5 Deads, 275/185
7 HSPU’s kip or strict athlete choice
+mod movements,rep scheme and weights as needed