Feb. 28, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Power Clean + Split Jerk

On the :90 Seconds x 6:

3-Position Power Clean + Split Jerk

1 Complex @ 60%

1 Complex @ 63%

1 Complex @ 66%

1 Complex @ 69%

1 Complex @ 72%

1 Complex @ 75%

2. Conditioning

On the Minute x 12

Minute 1 – 15/12 Calorie Row

Minute 2 – 6 Power Cleans (155/105)

Minute 3 – 50 Double Unders

*if you cannot complete in the 12 mins then your total time is score

3. Recovery Bike

15:00 Recovery Bike

Feb. 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Power Snatch + Squat Snatch

On the Minute x 10: 1 Complex

Minutes 1-2 @ 60%

Minutes 3-4 @ 65%

Minutes 5-6 @ 70%

Minutes 7-8 @ 75%

Minutes 9-10 @ 75-80%

2. Conditioning

For Time:

20 Burpee Box Jump Overs (24/20)

30 Power Snatches (95/65)

40 Overhead Squats (95/65)

50/35 Calorie Assault Bike

Feb. 26, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

AMRAP 4:

27 Calorie Row

27 Wallballs

27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:

21 Calorie Row

21 Wallballs

21 Toes to Bar

rest 4 minutes

AMRAP 4:

15 Calorie Row

15 Wallballs

15 Pull-ups

2. Conditioning

AMRAP 5:

3 Deadlifts (225/155)

3 Kipping Handstand Push-ups

6 Deadlifts (225/155)

6 Kipping Handstand Push-ups

9 Deadlifts (225/155)

9 Kipping Handstand Push-ups



Continue to add (3) reps until cap is reached.

Feb. 21, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Overhead Squat

Build to a Moderate Set of 3

2. Conditioning

AMRAP 3

21/15 Calorie Row

21 Lateral Burpees over bar

Max Overhead Squats (75/55)

rest 3 minutes

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

Feb. 20, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

AMRAP 15:

15 Hang Power Cleans (135/95)

30 Calorie Bike

15 Chest to Bar Pull-Ups

60 Double Unders

*mod as needed so you can stay at a steady pace

2. Gymnastic Conditioning

AMRAP 8:

3 Calorie Row + 3 Kipping Handstand Push-ups

6 Calorie Row + 6 Kipping Handstand Push-ups

9 Calorie Row + 9 Kipping Handstand Push-ups

Continue to add (3) repetitions per round until cap.

Feb. 19, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Back Squat

1×7 @ 70%

1×5 @ 75%

3×3 @ 80%

2. Deadlift

Build to a Moderate Set of 3

3. Conditioning

AMRAP 7: Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

*score is total wallballs made

4. Ring Muscle-Ups or bar mu’s

4 Sets of 50% of Max Set

Rest as needed between

If you don’t have a max set of ring mu’slarger than 4 then just do 10 -12 total. If you are doing jumping box bar muscle ups then do 4 sets of 4-6

Feb. 17, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Conditioning

3 Rounds:

AMRAP 3: Calorie Bike

AMRAP 2: Power Snatch (95/65)

AMRAP 1: Pull-ups

Rest 2:00

2. Accessory Work

4 “Giant” Sets:

10 Bench Press

15 Romanian Deadlifts

20 seated db press

15 Banded Good Mornings

Rest 2:00

* pick light weights as this is a giant set and you do all movements then rest

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