July 20, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Weightlifting

Running Clock…

Minutes 1-9:

On the 90 Second x 6 Rounds:

2 Squat Snatches (80%)

4:00 Rest

Minutes 13-22:

On the 90 Second x 6 Rounds:

2 Squat Clean and Jerks (80%)

4:00 Rest

60 Overhead Squats for Time, 95/65

2. Conditioning

4 Rounds:

30 Calorie Row, 1 Minute Rest between sets

3. Midline

3 Supersets of:

10 V ups

10 hip extensions on floor

July 19, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Dead Lift

5×2 reps for heavy load, rest as needed between sets

2. Conditioning

“Surfer on Acid”

3 Rounds:

400 Meter Run

21 Burpees

3. Strength Accessory

A. 3×10 good morning with bar

B. 3×10 pistols mod as needed

C. 3×20 Weighted Sit ups

July 18, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

1. Snatch

EMOMx12: Snatch

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

3×10 Back Squats

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
girls use 35# bar

July 16, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean and Jerk

EMOM x 10: 1 Squat Clean and Split Jerk

2. Gymnastics Conditioning

muscle up work – either ring or bar- try and get 20 total or mu’s or lots of solid transition work

3. Conditioning

30 Calorie Row

30 Box Jump Overs (24/20)

30 Power Snatches (95/65)

30 OH Step Back Lunges (95/65)

30 Sumo-Deadlift High Pulls (95/65)

30 Box Jump Overs (24/20)

30 Calorie Row

July 14, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

5 RFT:

5 Squat Clean Thrusters, 115-135/75-95

10 C2B pull ups

2. Strength

8 x 3 Back Squat

3. EMOMx8:

Odd: 40-60 Double Unders

Even: 5 ring dips

July 13, 20167

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Strength

Running Clock

Mins 1-8:

EMOMx8: 2 Squat Snatches (75%)

Rest 4:00

Mins 12-20:

EMOMx8: 2 Squat CJ (75%)

Rest 4:00

AMRAP 6 of: 3 unbroken Strict or kipping HSPU

2. Conditioning

3 RFT:

500m Row

9 Thrusters, 105-115/75-85

July 12, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Deadlift

10-8-6-4-2 reps go heavy for each set and weight can go up as you go- rest as needed between sets

2. Conditioning

4 RFT:

12 Deads, 205/145

12 Burpees

12 KBS, 70/53

12 WB, 20/14

3. Row

Do 45 secs solid rowing then 15 secs rest for 5 mins

July 11, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS

2. Squat

3×10 Back Squats

For Time:

75 Power Snatch (75/55)

50 Toes to Bar

75 double unders

25 Toes to bar

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