Aug. 31, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

1. Snatch Complex

Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch

2. Gymnastics Conditioning

7 Rounds of:

1 Strict Muscle up + 1 Dip or muscle up work of any kind

3. Conditioning

“Fortitude”

EMOMx30

Odd: 12-15 Cal Row

Even: 12-15 Burpees

Aug. 30, 2016

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

1. Conditioning

With a running clock

at the 0:00

AMRAP 5

15 Cal Assault Bike (30 Cal Schwinn)

10 TTB

at the 10:00

AMRAP 5

10 Cal Assault Bike (20 Cal Schwinn)

15 KBS, 2/1.5-pood

at the 20:00

AMRAP 5

15 Cal Row

10 Thrusters, 95/65

Aug. 29, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean

1RM with at 2 second pause 1″ off the floor

2. Front Squat

2RM

3. Back Squat

4×6 across

4. Strength Conditioning

5 RFT:

15 Dumbbell Push Press, 50/35

12 Dumbbell Reverse Lunges, 50/35 (6/side)

9 Dumbbell Dead Lifts, 50/35 – all 4 heads of db must touch the ground on every rep.

**try and make each set of movements unbroken

Aug. 27, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Clean

5 sets of: 1 squat Clean + 2 Front Squats, climbing

2. Jerk

5 sets of: 2 Front Squats + 1 Split Jerk

3. Gymnastics Conditioning

muscle up work or transitions

4.

30 Power Snatches, 75/55

45 Bar Facing Burpees

60 Thrusters, 75/55

45 Bar Facing Burpees

30 Power Snatches, 75/55

Aug. 25, 2016

CrossFit Dragon Fire – CrossFit

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (Time)

1. Diane- see above and log it in

2. Conditioning

21-15-9

TTB

Row For Calories

3. Skill Work

For time:

200 Double unders

Rest 1 minute

100 Double unders

Aug. 24, 2016

CrossFit Dragon Fire – CrossFit

Metcon (4 Rounds for time)

1. Squat Conditioning

For time*:

20 Back Squats, 155/105

20 Back Squat, 185/135

*on all of these mod weight as needed but get the work done. rest only 1 min between sets

2. Press Conditioning

For time*:

20 Push Press, 115-135/85-95

20 Push Press, 135-155/95-105

3. Clean Conditioning

For time*:

20 Hang Power Clean, 135-155/95-105

20 Hang Power Clean, 155-185/115-135

4. Gymnastic Pull Conditioning

For time*:

20 CTB Pull ups

20 Strict Pull ups

20 Kipping C2B Pull ups

Rest 1 minute after completing each set of 20.

Aug. 23, 2016

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Conditioning

AMRAP 20 of:

15 Cal Row

15 Box Jump Overs, 24/20

15 KB Goblet Squats, 2/1.5-pood

2. Midline Conditioning

3 Giant Sets of:

30 sit-ups or 10-15 ghd’s

30 Hip Extensions

30 second Hollow Hold

* A giant set is not for time, but move with purpose from movement to movement. After completing the cycle rest 2-3 mins before starting the cycle again.

Aug. 22, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

work up to a heavy single Halting Squat Snatch (Pause below knees for 2 seconds)

2. Back Squat

3×6 Across

3. Conditioning

“Tiger Blood”

3 RFT:

400m Run

10 Clean and Jerks, 135/95

Schweddy Balls

Announcements

Gym will be closed this Sat. and Sun. since we have so many competing and supporting in Bend for the Summer Games. Competing are: Kyle, Curt, Sasha, Allison, Eric, Ryan, Jessica, Kyra, and Michele.

CrossFit Dragon Fire – CrossFit

http://goo.gl/lGYaJo

Metcon (Time)

4 rounds for time

25 partner wallballs

25 partner med ball situps

25 medball partner Russian twists

run 200m with Ball
Med ball situps: https://goo.gl/cCalWl

Partner Russian twists: https://goo.gl/1C0x8D

Both team members make run and can pass ball off as needed.

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