Sept. 28, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean and Jerk*

A. 1×3 at 60%,

B. 1×3 at 70%,

C. 3×3 at 75%

*no t&g

2. Conditioning

1 Round:

800 Meter Row

80 DU, 21 HPC (115-135/75-95)

2 Rounds:

400 Meter Row

40 DU, 15 HPC

3 Rounds:

200 Meter Row

20 DU, 9 HPC

3. Gymnastics Conditioning

2 Rounds of:

2 mins of max rep Ring Muscle push or transitions with ring or bar mu’s

1 mins of max rep Strict HSPU- to a mat is ok

2 mins of max rep C2B Pull ups

1 min of max kipping HSPU

Sept. 27, 2016

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

With a running clock…

AMRAP 5:

50 WB Buy-In

12 DL (185/135),

12 Barbell Burpees

… Rest 5:00…

AMRAP 5:

35 WB Buy-In

9 DL (225/155),

9 Barbell Burpees

… Rest 5:00…

AMRAP 5:

20 WB Buy-In

6 DL (275/185),

6 Barbell Burpees

2. Midline

3 supersets:

15 GHDSU or situps

15 Hip Extensions

rest 2 mins between sets

Sept. 26, 2016

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Clean and Jerk

5×3 Squat Clean and Jerk at 80% – no TnG

2. Overhead Squat

1 set of 10 Overhead Squats

3. Front Squat

3×5 Front Squat at 80% across

9 min Amrap

3-6-9-12-15. . .

Squat Snatch (115/75)

Chest to Bar Pull Ups

Core Work

4 rounds

10 Hollow Rocks

10 V-Ups

10 sec Hollow hold

– Rest 1 min –

Sept. 24, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Gymnastics Benchmark

max set up unbroken Ring Muscle ups, CTB pull-ups or regular pull-ups.

2. Strength

5×5 Thruster, climbing to your heavy for the day- rest as needed between sets

3. Conditioning

TEAMS of 2: Relay style

21-18-15-12-9: Thrusters (95/65)

40 Doubles

200m Row

Sept. 22, 2016

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Front Squat

7×3 at 85%, across

2. Power Clean

5×3 at 80% – No TnG

3. Conditioning

“The Axe”

AMRAP 12:

15 Calorie Row

12 Burpee BJ (24/20)

9 Clean and Jerks (135/95)

Sept. 21, 2016

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Snatch

3×2 Hang Snatch Pull + Hang Squat Snatch at 65%

3×2 Hang Snatch Pull + Hang Squat Snatch at 70%

2. Snatch Pull

3×2 Snatch Pull at 100% of best snatch – Pause 1″ off the ground, unlimited rest

2×2 Snatch Pull at 110% of best snatch – Pause 1″ off the ground, unlimited rest

3. Conditioning

AMRAP 15:

35 Power Snatches (95/65)

35 Pull-Ups

35 Calorie Bike

35 HSPU

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