July 31, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

60%/3

65%/2

70%/2

75%/2

80%/2

(85%/2)3

2. Snatch Pull

(105%/3)4

3. Back Squat

(80%/5)5

4. Gymnastics Conditioning

Ring Muscle-ups 10-20 or transition practice

5. Conditioning

5 RFT:

400m Run

15 Power Snatches (75/55)

July 29, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Barbell Conditioning

EMOMx7

3 Power Cleans + 3 Front Squats + 3 Push Jerks (135-165/95-125)

2. Conditioning

For Time:

Teams of 2:

10-9-8-7-6-5-4-3-2-1

Squat Clean (135/95)

100m Run

*Partner 1 completes 10 reps and 100m run, then partner 2

completes 10 reps and 100m run and so on…

Sprint + death by rowing

CrossFit Dragon Fire – CrossFit

1: Metcon (Time)

21-15-9

Overhead squat 95/65

ab mat situps

2: Metcon (AMRAP – Rounds)

Death by rowing in the following fashion:

30 seconds on, 90 seconds off

Round 1 goal: 150m (dudes) 130m (chicks)

Round 2 goal: add one meter. Continue to add one meter to each round until you can no longer complete the goal distance within the 30 seconds. You have to complete the goal in order to go to the next round.

Scaling: RX+ 160m/140m. Beginner–135m/120m
Score is successfully completed rounds. Record total meters rowed in notes. Set the rower to interval to accurately capture your distance.

July 27, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Snatch

60%/2

65%/2

70%/2

(75%/1)5

2. Clean & Jerk

60%/2

65%/2

70%/2

(75%/1)5

3. Front Squat

(70%/5)3

4. Conditioning

AMRAP 20:

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Ring Muscle-Ups

July 25, 2017

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

1. Barbell Conditioning

EMOMx10

Minutes 1-5: 3 Snatches (135/95)

Minutes 6-10: 5 Clean and Jerks (135/95))

2. Conditioning

AMRAP 5

7 Rounds of “The Chief” (115/80)

Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5

6 Rounds of “The Chief” (135/95)

Max Calorie Assault Bike Time Remaining

rest 5 minutes

AMRAP 5:

5 Rounds of “The Chief” (155/105)

Max Calorie Assault Bike Time Remaining

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

July 24, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Power Snatch

(70%/3)3

2. Snatch Pull

(80%/3)3

3. Overhead Squat

(70%/3)3

4.  Gymnastics Conditioning

Ring Muscle-ups or bar mu’s- 12-20 or transition work

5. Conditioning

21-15-9:

DB Snatches (50/35)

Calorie Row

…Directly into…

21-15-9

Box Jump Over (24/20)

Pull-Ups

July 22, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Barbell Conditioning

EMOMx5

3 Power Cleans + 3 Front Squats + 3 Push Jerks (70-80%)

2. Conditioning

600m Run

2 Rounds of “DT” (155/105)

600m Run

2 Rounds of “DT” (155/105)

600m Run

2 Rounds of “DT” (155/105)

600m Run

DT is 12 deads 9 hang power cleans and 6 shoulder to overhead

Row, Run, C&J

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Team WOD–teams of 2

Row 2000m

Run 2000m

50 Clean and Jerks

95/65
Row and run, team member A does 200m, then switch until done.

C & J–5 each until done.

One member works at a time. You cannot go until your teammate is done with his/her work piece.

July 20, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Clean & Jerk

60%/3+1

65%/3+1

70%/3+1

75%/3+1

(80%/2+1)3

2. Clean Pull

(100%/3)4

3. Front Squat

(78%/4)4

4. Conditioning

Ascending Ladder by 3’s for 8:00:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

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