Oct. 31, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

A. 1×3 at 60%

B. 1×3 at 70%

C. 3×3 at 75%

2. Back Squat

Triple at 80%

Single at 85%

Triple at 80%

Single at 87%

Triple at 80%

Single at 90%

4. Conditioning

3RFT:

500m Row

12 Burpees

21 Box Jumps, 24/20

5. Gymnastics Pull Conditioning

For time:

Intermediate: 10×3 unbroken Muscle ups, rest as needed between sets

Novice: work either reg or bar mu drills or do 10×1 or 10×2 of mu’s

Oct. 29. 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Strength

1RM Back Squat

2. Snatch

Climb to a heavy, nox max, single Power Snatch,

3. Jerk

Climb to a heavy, not max, single Split Jerk

4. Conditioning

“Run BMC”

200m Run

1 Round of Barbara:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

400m Run

2 Rounds of Mary:

5 Handstand Push-ups

10 Pistols

15 Pull-ups

600m Run

3 Rounds of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

Friday Fun

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

AMRAP 4

Row Cal (50 dudes/40 chicks)

Max Double unders in remainder

rest 2 min

AMRAP 4

6 alternating KB snatch (53/35)

14 situps

rest 2 min

AMRAP 4

7 CTB

13 Slamball over shoulder (50/30)

Oct. 27, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Metcon (Time)

3 Rounds

21 Hang Power Snatch (95/65)

21 OVHS (95/65)

21 HR pushups

Core Work

5 rds-NFT

10 Hollow Rocks

10 V-Ups

10 sec. Hollow Rock Hold

– Rest 1 min between rds

Oct. 26, 2016

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Hang Squat Clean

5×3 at 70% – from mid thigh

2. Front Squat

Triple at 82%

Single at 88%

Triple at 82%

Single at 90%

Triple at 82%

Singe at 93%

3. Conditioning

AMRAP 15:

15 Wallballs (20/14#)

15 KB Swings (1.5/1 Pood)

4. Stamina Conditioning

EMOMx12:

Odd: 8-12 TTB

Even: 8-12 Thrusters (95/65#)

Oct. 25,2016

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

1. Conditioning

AMRAP 4:

21-15-9:

Power Snatch (75/55#)

Burpees

Rest 4:00

AMRAP 4:

15-12-9:

Power Snatch (95/65#)

Burpees over Bar

Rest 4:00

AMRAP 4:

12-9-6:

Power Snatch (115/80#)

Burpee Box Jumps (24″/20″)

2. Gymnastics Conditioning

Ninjas: EMOMx7: 12 unbroken kipping HSPU

Advanced: EMOMx7: 9 unbroken kipping HSPU

Intermediate: EMOMx7: 6 unbroken kipping HSPU

Beginner: EMOMx7: 3 unbroken kipping HSPU

Oct. 24,2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

A. 1×3 at 60%

B. 1×3 at 70%

C. 3×3 at 75%

*no t&g

2. Back Squat

Triple at 80%

Single at 85%

Triple at 80%

Single at 87%

Triple at 80%

Single at 90%

3. Conditioning

“Heartbreak Kid”

3RFT:

10 Front Squats (165-185/115-135#)

20 C2B Pull-ups

50 DU

Oct. 22, 2016

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Technique Work

A. 3×3 Snatch Balance, light!

B. 3×3 Tall Snatch, light!

C. 3×3 Tall Clean, light!

2. Back Squat

Triple at 83%

Single at 87%

Triple at 83%

Single at 89%

Triple at 83%

Single at 91%

3. Snatch

Double at 60%, Double at 70%, Double at 75%, then 3 Singles at 85%

4. Clean & Jerk

Double at 60%

Double at 70%

Double at 75%

3 Singles at 85%

5. Conditioning

EMOMx18

Min 1: 16-20/12-16 Calorie Row

Min 2: 10-15 Wall Balls (30/20#)

Min 3: 30-50 Double-unders

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