CrossFit Dragon Fire – CrossFit

Metcon (Calories)

1. Conditioning

AMRAP 3:

21 Deadlifts (155/105#)

21 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

18 Deadlifts (185/135#)

18 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

15 Deadlifts (225/155#)

15 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

12 Deadlifts (275/185#)

12 Over-the-Erg Burpees

Max Cal Row in time remaining

2. Stamina Conditioning

EMOMx12:

Odd: 30-50 Double-unders

Even: 6-12 Kipping HSPU

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

60%/1

70%/1

75%/1

80%/1

85%/1

90%/1

95%/1

80%/1

85%/1

95%/1

*lifting is getting heavy- go by feel and make sure you are hitting heavy but doable lifts if percentage seems to high

2. Snatch Pull

100%/3

(105%/2)3

3. Front Squat

60%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

4. Conditioning

21-15-9:

Wallballs (20/14)

Pull-ups

Thrusters (95/65#)

Box Jumps (24/20″)

Kettlebell Swings (1.5/1 Pood)

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 20 Deadlifts (225/155)

Minutes 2-4 – 20 Barbell Facing Burps

Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds or max ring dips in 30 secs – athlete choice – score is total reps of this section

CrossFit Dragon Fire – CrossFit

Metcon (Time)

50 double under buy-in

then

4 rounds

run 200m

15 Power Clean and Jerk–95/65

15 Wallball situps

15 Hand-to-hand KB swings 53/35
Wallball situps here: https://www.youtube.com/watch?v=cJxxsIVAQ_M

Hand-to-hand KB here: https://www.youtube.com/watch?v=m5ybx5hRSFk

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

60%/2

70%/2

75%/2

80%/2

(85%/2)2

(90%/1)2

2, Front Squat

60%/2

70%/2

75%/2

80%/2

(85%/2)2

3. Conditioning

2 Rounds:

21 OHS (95/65#)

21 C2B Pull-ups

21 Power Snatch (95/65#)

21 Over-the-Bar Burpees

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean & Jerk

60%/1

70%/1

75%/1

80%/1

85%/1

90%/1

(80%/1)2

2. Clean Pull

95%/3

(100%/3)4

3. Back Squat

60%/2

70%/2

75%/2

80%/2

85%/2

(90%/2)2

4. Stamina Conditioning

EMOMx12:

Odd: 6 TTB + 6 OHS (95/65#)

Even: 6 TTB + 6 Thrusters (95/65#)

post 12 as time

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Conditioning

3RFT:

20 Power Cleans (135/95#)

20 Wallballs (20/14#)

20 Calorie Row

Muscle up work. 10-20 or 3 sets of drills or work on strict pull ups and ring dips

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

1. Snatch

60%/1, 70%/1, 75%/1; 80%/1, 85%/1, 90%/1, (80%1)2

2. Snatch Pull

95%/3, (100%/3)4

3. Front Squat

60%/3, 70%/3, 75%/3; 80%/3, (85%/3)4

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
ladies weight for rx is 95, 165,1.5p

You can do ttb instead of kte’s still rx

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

EMOMx15:

Min 1: 30′ Overhead Walking Lunge (95/65#)

Min 2: max ctb in 30 sec

Min 3: 30-50 Double-unders depending on your level

Your CTB is your score for wod

CrossFit Dragon Fire – CrossFit

A: Metcon (No Measure)

Sprints

EMOM 6

row 100m

5 wallballs 20/14

B: Metcon (Time)

6 rounds for time

7 Sumo Deadlift High pulls 95/65

14 Grasshoppers

25 double unders
Grasshoppers R + L = 1