Sept. 30, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Hand stand push up work- 5×5 or 9×3 strict or kipping – use mat as needed

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)

Midline

NFT

21-18-15-12-9 Abmat Sit-Ups

back Extensions on floor

Sept. 27, 2017

CrossFit Dragon Fire – CrossFit

Metcon (2 Rounds for reps)

1. Front Squat

On the Minute x 5: 1 Pausing Front Squat

On the Minute x 5: 1 Front Squat

2. Conditioning

AMRAP 8:

10 Toes to Bar

30 Double Unders

Rest 4:00

AMRAP 8:

Wallballs (20/14)

*15 Abmat sit-ups after each break

Sept. 26, 2017

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

Conditioning

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

then

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

then

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

then

Max Calorie Row in Time Remaining

Sept. 25, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

18 Calorie Row

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

3. Pause Overhead Squat

Build to a Moderate Single

3 second pause

4. Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 70%

Minute 2 – 2 Reps @ 75%

Minute 3 – 1 Rep @ 80%

Minute 4 – Rest

5. Back Squat

2 Rounds:

7 Reps @ 72%

5 Reps @ 76%

3 Reps @ 80%

Rest 2:00 between each set of squats

Sept. 23, 2017

CrossFit Dragon Fire – CrossFit

Metcon (2 Rounds for reps)

5 min Amrap

5 Deadlifts (185-205/105-135)

3 Hang Power Cleans

1 Shoulder to Overhead

*pick a very challenging weight for the HPC and STO

Rest 3 minutes

5 min Amrap

10 Deadlifts (135/95)

6 Hang Power Cleans (135/95)

2 Shoulder to Overhead (135/95)

Sept. 22, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean and Jerk

On the Minute x 8

2 Squat Cleans + 1 Split Jerk

Performed at 70% of Clean and Jerk

2. Clean pull

5×2 heavy for you (around your max clean weight or heavier)

3. Conditioning

For Time:

21 Barbell Facing Burpees

21 Power Cleans (135/95)

21 Barbell Facing Burpees

Sept. 20, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Overhead squat

3×3 at a challenging weight

6 Rounds not for time – row all out for 200 m rest the same time that it took you

Conditioning

AMRAP 20 Minutes

6 Squat Snatch 95-135/75-95lbs

12 Box Jump Overs 24/20″

18/12 Calorie bike

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