May 29, 2017

CrossFit Dragon Fire – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Kettlebuilt!

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

4 min AMRAP

35/25 cal Air Assault buy-in

then

20 KB snatches 35/26 lbs.

10 situps.

rest 3 min

4 min AMRAP

25/20 cal Air Assault buy-in

then

15 KB snatches 53/35 lbs

10 situps

rest 3 min

4 min AMRAP

20/15 cal Air Assault buy-in

5 KB snatches 70/53

10 situps.
Score is total snatches + situps. If you know you can’t hit that last weight, scale the KB weight. e.g. 16,24,35

May 25,2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

65%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

2. Clean & Jerk

65%/3

70%/3

75%/3

80%/3

85%/2

(90%/1)3

3. Back Squat

83%/3

86%/1

83%/3

88%/1

83%/3

90%/1

4. Conditioning

75/60 Cal Assault Bike

50 Power Snatches (75/55)

25 Over-the-Bar Burpees

May 24,2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Hang Clean

60%/4

65%/4

70%/4

(75%/3)3

2. Clean Pull

80%/5

(85%/3)4

3. Front Squat

79%/5

85%/1

79%/5

87%/1

79%/5

89%/1

Metcon (AMRAP – Rounds)

Every min (10 mins)

175-200m/150-175m row

Rest 2 mins

Metcon (AMRAP – Rounds)

Every min (10 mins)

6 Power Snatch (115-135/75-95)

May 22, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

3RFT:

10 Power Cleans (135/95)

10 Front Squats

10 Jerks

50 DU

2. Hang Snatch

60%/4

65%/4

70%/4

(75%/3)3

3. Snatch Pull

80%/5

(85%/3)4

4. Back Squat

79%/5

85%/1

79%/5

87%/1

79%/5

89%/1

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