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
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
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
CrossFit Dragon Fire – CrossFit
Metcon (Time)
For time:
run 400m
Farmer’s carry length of building and back 70/53 kb
20 slamballs 20/30
20 pull-ups
Farmer’s carry–same as above
400m run.
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)
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
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
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#
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
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.