October 31, 2017

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Met-Con

AMRAP 25 Minutes

10 hspu’s

15 ttb’s

20 sit-ups

25 Hang Power Cleans 95/65lbs

AMRAP 12

Run 200 m, 10 pull-ups try to do 3-5 or more of the pu’s ub

Oct. 20, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

For Time:

15-12-9

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9

Calorie Bike

Clean and Jerks (95/65)

Squat Snatch

On the Minute x 12 (3 Rounds):

Minute 1 – 3 Reps @ 74%

Minute 2 – 2 Reps @ 79%

Minute 3 – 1 Rep @ 84%

Minute 4 – Rest

Back Squat

2 Rounds:

5 Reps @ 80%

3 Reps @ 84%

1 Rep @ 88%

Rest 2:00 between each set of squats

Oct. 28 2017

CrossFit Dragon Fire – CrossFit

Conditioning
AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Metcon (Time)

1. Conditioning

AMRAP 30:

500 Meter Row

400 Meter Run

3 Rounds of “Cindy”

1 Round of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

Oct. 26, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Deadlift

On the Minute x 7

3 Deadlifts

Build each set

2. Conditioning

4 Rounds For Time:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

3. Conditioning

On the 2:00 x 5 (10 Minutes)

25/18 Calorie Row

Any time remaining in interval: Max Wallballs (20/14)

Oc. 25th, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Conditioning

2 Rounds:

400m Run

21/15 Calorie Bike

12 Squat Cleans (135/95)

2. Barbell Cycling

2 Rounds:

10 Power Cleans (135-185/95-135)

10 Front Squats

10 Push Jerks

Rest 2:00

3. Double Under Practice

AMRAP 2:

Double Unders

Oct. 24, 2017

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

Hand stand push up work- strict 6 sets of 3-5

Conditioning

AMRAP 4:

27/20 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15/10 Calorie Row

15 Burpees

15 Pull-ups

Midline

3 Rounds For Quality not time

21 Calorie Ski Erg

20 Sit-Ups or 10 GHD if you do them on normal basis

9 v-ups

Oct. 23, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

1. Power Snatch

3 Reps @ 50%

3 Reps @ 55%

2 Reps @ 60%

2 Reps @ 65%

1 Rep @ 70%

1 Rep @ 75%

then

5×1 to build to a heavy single

* put the heavy single in as your score for weight

2. Conditioning

For Time: (Isabel) can be pwr or full

30 Snatches (135/95) **log score in box above under ISABEL

3. Back Squat

2 Rounds:

5 Reps @ 78%

3 Reps @ 82%

1 Rep @ 86%

Rest 2:00 between each set of squats

4. Gymnastics- muscle ups

15-20 total, work transitions or mods if you do not have them yet. can be bar or ring.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Oct. 21, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

Teams of 3:

100 Calorie Assault Bike

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100 Calorie Assault Bike

* you can also team up in 2’s and do 66 reps of each item or do as individ and 33 of each item.

2. Row Conditioning

4 x 30/24 Calorie Row

Rest 60 seconds between efforts

WTFriday

CrossFit Dragon Fire – CrossFit

A: Metcon (AMRAP – Reps)

Every 2 minutes:

20 double unders

10 pushups

Add 10 double unders and 5 pushups every round until you are unable to complete within the 2 minutes

B: Metcon (6 Rounds for distance)

Row 3 times for meters

1 minute on; 1 minute off

rest 4 minutes and repeat

During the 1 minute ‘rest’ 5 d-ball over shoulders 80-100/50-80
Score is meters for each round. Set the work and rest times on the rower.

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