May 20, 2017

Announcements

Gym CLOSED this Sunday for The Movement Fix workshop.

CrossFit Dragon Fire – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
ladies 14#, 55# jump to 20 still

Shift Gears

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Buy-in: Air Assault 25 Cal

Then 3 rounds for time:

75 single unders

25 KB Snatch (53/35) Switch hands as needed

25 double unders

25 Sumo Deadlift High pulls (95/65)

May 18, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

65%/4

70%/4

75%/4

80%/3

(85%/3)2

2. Clean & Jerk

65%/3+1

70%/3+1

75%/3+1

80%/3+1

(85%/3+1)2

3. Back Squat

78%/4

83%/1

78%/4

86%/1

78%/4

88%/1

4. Conditioning

“Surfer on Acid”

3RFT:

400m Run

21 Burpees

May 17, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1.Hang Clean

60%/4

65%/4

(70%/4)3

2. Clean Pull

70%/5

75%/5

(80%/5)2

3. Front Squat

77%/5

83%/1

77%/5

85%/1

77%/5

87%/1

4. Conditioning

AMRAP 13:

35 Calorie Row

35 Thrusters (95/65)

35 Pull-ups

35 HSPU

May 16, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“2017 Regionals Individual Event 2”

For Time:

21-15-9:

DB Snatches (80/55)

Ring Dips

Time Cap: 6 Minutes

OK you don’t have to make time cap 🙂 and scale the db snatch as needed

3 Rounds, NOT for time

20 situps or 10 ghd situps if you normally do them or you can also do 1/2 ghd su’s

10 Deadlifts (205-275/135-185#)

May 15, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch (Hang)

60%/4

65%/4

(70%/4)3

2. Snatch Pull  (from above knee)

70%/5

75%/5

(80%/5)2

3. Back Squat

77%/5

83%/1

77%/5

85%/1

77%/5

87%/1

4. Conditioning

3 Rounds:

9 Power Cleans (135/95)

15 Push-ups

21 Squats

200 Meter Run

May 11, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Snatch

65%/4

70%/4

75%/4

80%/3

2. Clean & Jerk

65%/3+1

70%/3+1

75%/3+1

80%/3+1

3. Back Squat

78%/4

80%/1

78%/4

83%/1

78%/4

85%/1

4. Conditioning

“Maya”

AMRAP 17:

20 Calorie Bike

17 Power Snatches (75/55)

20 Box Jumps (24/20)

17 Wallballs (20/14)

May 10,2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Power Clean + Power Jerk

60%/2+1

70%/2+1

(75%/2+1)3

2. Clean Pull

(90-100%/3)3

3. Front Squat

75%/3

80%/1

75%/3

83%/1

75%/3

85%/1

4. Conditioning

3RFT:

15 Cal Bike

10 Power C&J (95/65)

5 sb ball over shoulder (80-150-/50-80)

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