Feb 27, 207

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

3 Rounds:

24 Cal Row

21 Hang Power Cleans (115/80)

18 Step-Back Lunges (115/80)

2. Gymnastics Conditioning

3×6-12 Kipping HSPU

1:00 Easy Ski erg between

Feb. 26, 2017

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

1. Power Snatch

60%/2

65%/2

70%/2

2. Snatch Pull

(80%/3)3

3. Back Squat

(65%/3)3

AMRAP 4:

30 DU

15 Power Snatch (75/55#)

Rest 4:00

AMRAP 4:

30 DU

12 Power Snatch (95/65#)

Rest 4:00

AMRAP 4:

30 DU

9 Power Snatch (115/85#)

Open Time. 17.1

CrossFit Dragon Fire – CrossFit

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
Scaled option: 35/20 lbs. Step-ups OK.

Feb. 22, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean & Jerk

60%/2+1

70%/2+1

75%/1

80%/1

85%/1

90%/1

(85%/1)2

2. Clean Pull

(95%/2)4

3. Back Squat

60%/2

70%/2

75%/2

80%2

85%/2

Conditioning

35 Calorie Assault Bike

125 DU

2K Row

125DU

35 Calorie Assault Bike

Feb. 21, 2017

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

1. Row Conditioning

3 sets of: 7x200m, :20 rest

Rest 1:00 between sets

2. Gymnastics Conditioning

4x 5-10 Kipping HSPU or you can do more rounds with less reps as well

3. Barbell Conditioning

AMRAP 3:

3 Power Cleans (95/75#)

3 Front Squats

3 STO (shoulder to oh) can be j\pp, pj or split jerk

Rest 3:00

AMRAP 3:

3 Power Cleans (135/95#)

3 Front Squats

3 STO

Rest 3:00

AMRAP 3:

3 Power Cleans (155/105#)

3 Front Squats

3 STO

4. Stamina Conditioning

3RFT:

21 OHS (95/65#)

12 Bar-Facing Burpees

Feb. 20, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

60%/2

70%/2

75%/1

80%/1

85%/1

90%/1

(85%/1)2

2. Snatch Pull

(95%/2)4

3. Front Squat

60%/2

70%/2

75%/2

80%2

85%/1

4. Gymnastics-

muscle ups- 4sets at your level or mu drills or ring dips and ctb work

5. Conditioning

21-15-9:

DB Thrusters (50/35#)

C2B Pull-ups (or reg if you do not have ctb) both are rx today

Calorie Row

Feb. 18, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

For Time:

100 Double-Unders, 21 Power Snatches (105-115/70-80), 9 Ring dips

75 Double-Unders,

15 Power Snatches (105-115/70-80),

7 Ring dips

50 Double-Unders,

9 Power Snatches

5 Ring dips

or if you have mu’s then do rep scheme of 5 3 1 of those instead of ring dips

Belly up to the bar

CrossFit Dragon Fire – CrossFit

Metcon (Time)

5 Curtis P’s (95/65)

20 cal Air Assault

4 Curtis P’s

25 situps

3 Curtis P’s

30 Russian KB Swings 53/35

2 Curtis P’s

35 Double unders

1 Curtis P’s
Curtis P (not to be confused with Curtis C) is a barbell complex as follows: 1 power clean, 1 right leg lunge, 1 left leg lunge, 1 push jerk or press. https://goo.gl/1dU5DU

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