CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Conditioning
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
Midline
2 rounds nft
10 v ups
20 situps
30 flutter kicks
CrossFit Dragon Fire – CrossFit
Metcon (Time)
In teams of 2:
Row 1k m/m teams; 900m f/m teams; 800m f/f teams
150 double unders
100 air squats
75 situps
50 pullups
25 burpee box jumps (20 inch)
100 cals bike m/m teams; 90 cal f/m teams; 80 cal f/f teams)
Split work however you want; only one teammate works at a time;
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Hang Squat Snatch
Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch *pick a challenging but doable weight
then
7 Minutes to Build to Heavy Hang Squat Snatch
2. Overhead Squat
2 Sets of 10 – again challenging weight and you can use the rack
3.Muscle-Ups ring or bar
5 sets of 3-5 with 20 du’s in between each set
*can do transitions
4. Conditioning
AMRAP 20:
27/21 Calorie Row
21 Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Barbell Conditioning
On the Minute x 5
5 Touch and Go Power Clean and Jerks
*Repeat from last week, aim to improve slightly
2. Conditioning
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
3. Midline
2 Rounds:
50 AbMat Sit-Ups
20 Back Extensions
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
Strict Handstand Push-ups
1. Alternating On the Minute x 12
Odd –15/10 Calorie Row
Even – Max Strict Handstand Push-ups in :40 Seconds (to mats or on box)
2. Front Squat
Build to a Heavy Single
3. Conditioning
AMRAP 5:
21-15-9
Kettlebell Swings (53-70/35-53)
Front Squat (125-135/85-95)
Calorie Bike
Rest 5:00
AMRAP 5:
21-15-9
Kettlebell Swings (5370/35-53)
Front Squat (115/80)
Calorie Bike
Score is total reps for both amraps
CrossFit Dragon Fire – CrossFit
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
IF you did not get to do 12 days of Christmas yesterday then do it today!
Mecton:
15 min Amrap
15 Sand Ball Slams (50/30)
15 Push Ups
15 Ring Rows
CrossFit Dragon Fire – CrossFit
12 Days of Christmas (Time)
1 Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (24,20)
10 Wall-Balls (20# / 14#)
11 KBS (53# / 35#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete
Metal Dragon option
1 mu
2 pwr snatch 135/95
3 hspu
4 ctb
5 ttb
6 burps
7 alt pistols
8 jump lunge
9 box jump 36/30
10 wb 25/16
11 kb 2/1.5
12 thrusters 135/95
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
1. Thruster
On the Minute x 10
1 Squat Clean Thruster
*pick a challenging weight since it is just 1 ea min.
2. Conditioning
AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar
…
3. Row Conditioning
On the Minute x 16 (4 Rounds)
Minute 1 – 18/14 Calorie Row
Minute 2 – 15/12 Calorie Row
Minute 3 – 12/9 Calorie Row
Minute 4 – Rest
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Barbell Conditioning
On the Minute x 5
5 Touch and Go Power Clean and Jerks- pick a weight that you can do unbroken each set
2. Conditioning
5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (135/95)
*if you cannot finish in 4 min window then just continue until you are done with 5 rounds and post time
3. Barbell Reverse Lunge-85-95/55-65
2 x 20 (Total Steps)