Jan. 31, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Strict Handstand Push-ups

15 Strict Handstand Push-ups

Rest 2:00

15 Strict Handstand Push-ups

*us mats as needed or go from box- no kipping

2. 3-Position Power Clean

Build to a Heavy Complex

floor, above knee, hip

3. Conditioning

3 Rounds:

15 Hang Power Cleans (115/80)

15 Barbell-Facing Burpees

4. Row Conditioning

5 Rounds:

35/25 Calorie Row

Rest 1:00 between efforts

Jan. 30, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Ring or bar Muscle-Ups

AMRAP 3:

Muscle-Ups

Rest 2:00

AMRAP 2:

Muscle-Ups

Rest 1:00

AMRAP 1:

Muscle-Ups

*box transition are a great mod for these

2. Conditioning

For Time:

21 – 15 – 9

Wall Balls (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

3. Midline

Not For Time:

35 Sit-Ups

35 supermans

20 Sit-Ups

25 supermans

35 Sit-Ups

35 Supermans

20 Sit-Ups

20 Supermans

Jan. 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch Primer

On the :90 Seconds x 3 Rounds

3 Overhead Squats

1 Hang Squat Snatch

1 Squat Snatch

Performed at 40%

2. Snatch

1 Low Hang Squat Snatch + 1 Squat Snatch

3×2 @ 72%

2×2 @ 77%

2×2 @ 82%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

3. Conditioning

4 Rounds:

60 Double Unders

30/21 Calorie Row

10 Power Snatches (115-135/85-95)

Jan. 27,2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

Teams of 3

AMRAP 25:

200/150 Calorie Assault Bike

120 Chest to Bar Pull-ups

60 Clean and Jerks (105/75)

50 Clean and Jerks (115/85)

40 Clean and Jerks (135/95)

30 Clean and Jerks (145/105)

20 Clean and Jerks (155/115)

Jan. 25, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Power Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Power Snatches @ 74%

Minute 2 – 2 Power Snatches @ 78%

Minute 3 – 1 Power Snatch @ 82%

Minute 4 – Rest

2. Conditioning

AMRAP 13:

70 Dumbbell Snatches (50/35)

60 Wallballs (20/14)

50 Calorie Row

40 Kipping Handstand Push-ups

3. Midline

Not for Time:

Accumulate 1:00-2:00 on the L-Sit depending on your skill

Every break: 10 AbMat Sit-Ups (max 100)

Jan. 24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

3 x 5:00 on / 5:00 off:

75 Double Under Buy-In, followed by AMRAP:

Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)

Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)

Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

2. Accessory Work

3 Sets:

12 Deadlifts- sumo style and light

12 Dumbbell Rows (Each Side)

40 Banded Pull-Aparts – use sm. band

3. Row Recovery

3,000m Easy Row

Jan. 23, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Ring Muscle-Ups

7 Rounds:

:20 Seconds Max Ring Muscle-ups or box bar mu’s or ctb pullups

:40 Seconds Rest

2. Conditioning

4 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

7 Clean and Jerks (135-155/95-105)

3. Midline

Nor for Time:

4 Sets:

7 Banded Good mornings

14 back extensions on floor

21 Sit-Ups

Jan. 22, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch Primer

On the :90 Seconds x 3 Rounds @ 40%:

3 Power Snatch

2 Hang Squat Snatch

1 Squat Snatch

2. Low Hang Snatch

3×2 @ 70%

2×2 @ 75%

2×2 @ 80%

Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

3. Back Squat

5 Reps @ 82%

2 Reps @ 87%

5 Reps @ 82%

2 Reps @ 90%

5 Reps @ 82%

2 Reps @ 93%

4. Conditioning

3 Rounds:

63 Air Squats

42 Calorie Row

21 Kipping Handstand Push-ups

*make mods as needed for hpsu’s

Jan. 20, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Power Clean and Jerk

On the Minute x 10

2 Power Cleans + 1 Split Jerk

Athletes choice on loading

2. Conditioning

5 Rounds, On the 4:00

15 Chest to Bar Pull-Ups

18 Dumbbell Snatches (50/35)

15/12 Calorie Assault Bike

Score is slowest round

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