Aug. 30, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Power Clean

(70%/5)3

(75%/3)2

2. Power Jerk

(70%/5)3

(75%/3)2

3. Push Press

(75%/5)5

4. Conditioning

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (105/75)

rest 5 minutes

AMRAP 5

35/25 Calorie Row

AMRAP Macho Man (115/85)

rest 5 minutes

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man (135/95)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

August 29, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Barbell Conditioning

For Time:

10 Snatches (95/65)

change weights

8 Snatches (115/75)

change weights

6 Snatches (135/95)

change weights

4 Snatches (155/105)

change weights

2 Snatches (175/110)

** mod this as needed so that in the end you are lifting close to your heaviest abou85% for set of 4 and at 95% of max for the last 2 reps and write weights you did in notes

2. do girl wod below!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Aug. 28, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Snatch

Build to Heavy Single

2. Back Squat

(75%/4)5

3. Conditioning

AMRAP 15

50 Double Unders

18/12 Calorie Assault Bike

15 Dumbbell Hang Squat Cleans (50/35)

Aug. 26, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Every 3 mins for 15 mins

8 Toes to Bar

8 Box Jump Overs 24/20″

8 Clean and Jerk 135-155/95-105lbs

*if you cannot meet the 3 min round time cap then continue for a total of either 4 of 5 rounds for time. If done this way then cap at 20 mins. If you are done with work under 3 mins then you rest until next 3 mins starts

Post Eclipse WOD

CrossFit Dragon Fire – CrossFit

A: Metcon (No Measure)

The following Barbell Complex for a total of 5 rounds:

1 hang power clean

1 power clean

1 box step up right leg (front rack)

1 box step up left leg (front rack)

1 push jerk.

Every 45 seconds X 5
95/65 lbs.

step up to 20 in.

B: Metcon (AMRAP – Reps)

AMRAP 10

Round 1: row 5 cals; 10 double unders

Round 2: row 7 cals 14 DU’s

continue adding 2 cals each round, do twice the double unders for each cal per round
Score is TOTAL calories + 1 for each ROUND of DU’s completed. e.g. if you finish round 5, you get to add 5 to your total cals.

Aug. 23, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Hang Power Clean

(70%/3)3

2. Clean Pull

(80%/3)3

3. Back Squat

(75%/5)3

4. Conditioning

4 x :20 seconds on, :10 seconds off

Sit-ups

Deadlifts (155/105)

Sit-ups

Deadlifts (155/105)

Complete all 4 sets of one movement before

advancing to next.

Aug. 22, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Conditioning

AMRAP 6 Minutes

9 Thruster 115/75lbs

9 Chest to Bar Pull Ups

5 mins on ski erg hard – since we only have one hop on when you see it available. Mark distance in your note section.

Aug. 21, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Hang Power Snatch

(70%/3)3

2. Snatch Pull

(80%/3)3

3. Overhead Squat

(70%/3)3

4. Conditioning

For Time:

21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Burpees over bar

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