June 29, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch Test

work up to 1RM in 10 mins

2. Clean & Jerk Test

work up to 1RM in 10 mins

3. Conditioning

5 RFT:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20″)

6/28/2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Power Clean

(65%/2)3

2. Clean Pull

(100%/3)3

3. Front Squat

(70%/2)3

4. Conditioning

“Optimus Prime”

AMRAP 7:

Wallballs (20/14)

*otm 5 Deadlifts (225/155)

score is total wb and deads

5. Rowing Conditioning

6 Rounds:

20 Cal Row

Rest 1:00 between rounds

6/27/17

CrossFit Dragon Fire – CrossFit

Metcon (Time)

For Time:

35/25 bike

800m Run

30 KB Swings (70/53#)

20 Bar-Facing Burpees

2. Barbell Conditioning

EMOMx6:

Minutes 1-3: 3 Snatches (115-135/75-95)

Minutes 4-6: 5 Clean & Jerks (115-135/75-95)

6/26/17

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Power Snatch

(65%/2)3

2. Snatch Pull

(100%/3)3

3. Back Squat

(70%/3)3

4. Gymnastics Conditioning

Muscle-up

7 sets of 1-3 or skill work for about 10 mins

Rest :30 between sets

5. Conditioning

AMRAP 15:

60 DU

30 Calorie Row

15 OHS (115/80)

June 24, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Team Heavier Grace

30 Clean and Jerks (155-185/105-135) grab a partner or 2 and complete 30 heavy C&J’s together

2. Conditioning

For Time:

30 Cal Row

30 Box Jump Overs (24/20″)

30 Power Snatch (75/55)

30 TTB

30 Power Snatch (75/55)

30 Box Jump Overs (24/20″)

30 Cal Row

Rowing Annie

CrossFit Dragon Fire – CrossFit

Metcon (Time)

500m row

50 double unders

50 situps

400m row

40 double unders

40 situps

300m row

30 double unders

30 situps

200m row

20 double unders

20 situps

100m row

10 double unders

10 situps

June 22, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Gymnastics Benchmark

Max Reps of C2B Pull-ups in 1:00

Does not need to be unbroken

2. Snatch

60%/2

70%/2

75%/2

80%/1

85%/1

(90%/1)2

3. Clean & Jerk

60%/2+1

70%/2+1

75%/2+1

80%/1

85%/1

(90%/1)2

4. Front Squat

60%/2

70%/2

75%/2

80%/2

Granite games wod 2

6 minute AMRAP

6 deadlifts (205-225/135-155lbs)

6 bar facing burpees

June 21, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Strength Benchmark

1RM Back Squat

2. Power Clean

Build to a heavy triple

3. Conditioning

AMRAP 4:00:

400m Run

15 Burpees Over Bar

Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00:

400m Run,

10 Burpees Over Bar

Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00:

400m Run

5 Burpees Over Bar

Max Power Cleans (165-185/115-135)

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