March 31, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

2 Rounds:

20 Goblet Squats-light

30 sec hand stand holds on wall

Row 250m

2. Strength

Pause Front Squat

Build to a Heavy Triple

Then perform 3×3 @ 80% of your triple

3. Met-Con

“Coe”

10 Rounds :

10 Thrusters 95/65lbs

10 Ring Pushups

*don’t want to rabdo your arms on the pushups (haha) then partner up and do this as a team wod and ea person do 5 of ea movement per round and go as fast as possible!

Post-Open hangover

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Every 3 minutes X10

run 200m

TTB +

Farmer’s walks (70’s/53’s)

rep scheme:

round one; 10 TTB 1 length Farmer’s walks

round two; 9 and 2

round three; 8 and 3 etc

until last round, 1 TTB and 10 farmer’s walks

1 length farmer’s walks= from rig to rig
Run 200m every round; TTB & farmer’s walks varies by round as listed–put last completed round in notes

March 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm-up

2 Steady Rounds

10 Empty Bar Overhead Squats w/ :02 Pause in bottom

10 Box Jump Overs 20/16″

15 Push Ups

2. Lift

EMOM for 15 Minutes

1 Snatch Pull + Squat Snatch

Start at 60-70% and build up

3. Met-Con

AMRAP 12 Mins

12 Dumbbell Snatch 50/35 DB

15 Situps

30 Double Unders

OPTIONAL

4. Interval

Every 2 Mins for 10 Mins

10 Burpee Box Jumps

March 28, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Strength

Push Press

3-3-3-3-3.

Met-Con

For Time:

200m Run

10 Bar Muscle Ups (or jumping transitions)

10 Single Arm Dumbbell Push Press 45-60/25-40lbs

20 Chest to Bar Pullups

20 Single Arm Dumbbell Push Press

30 Pullups

30 Single Arm Dumbbell Push Press

200m Run

March 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

AMRAP 4 Minutes

3 Squat Cleans 95-135/75-95lbs

6 Bar Facing Burpees

2. Lift

Power Clean 5×3 build up to a heavy for you last set – you can drop and reset each rep

3. Met-Con

3 Rounds:

Ski 500/400m, row 500/400, bike 20/18 cal(do one ea round and change up so that you get all 3 in)

30 Overhead Squats 75/55lbs

March 24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Lift

Squat Snatch 5×3 Drop and Reset ea rep

start at around 70% and climb if you want

Met-Con

AMRAP 10 Minutes

4 Power Cleans 155/105lbs

8 Dumbbell Lunge Steps 50/35s (can be in place on a mat)

12/9 Calorie bike

18.5

CrossFit Dragon Fire – CrossFit

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

March 21, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Teams of 2

75 Double Unders (not syncro)

75 Syncro Wall Balls (20/14)

75 Syncro T2B

75 Double Unders

*pick a partner of apporx same skill level and really try and do the wb and T2B synced up! You each have to do 75 of each movment.

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