July 30, 2016

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

Fried-day WOD

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.

July 28, 2016

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

July 27, 2016

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

July 26, 2016

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″

July 25, 2016

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

July 23, 2016

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

July 21,2016

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

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