July 31, 2018

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

Warm up: 3 Rounds

10 DB Squat Cleans

Row 20 Calories

:20 HS Hold

LIFT: EOMOM for 12 Minutes

4 Squat Clean and Split Jerk 65%+

1RM RDLs

WOD:

AMRAP 3 Minutes

8 OHS 115/75lbs

10 HSPU

Rest 2:00

AMRAP 3 Minutes

6 OHS 135/95lbs

8 HSPU

Rest 2:00

AMRAP 3 Minutes

4 OHS 155/105lbs

6 HSPU

OPTIONAL: Ski 80/60 Calories for time EMOM until completion perform 1 Rope Climb

July,

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up Run 1 Mile or if too hot then bike 3 miles or row 2k

LIFT:

Box Squat 10×2 @ 57.5-67.5% Speed Work Rest :30-:60

Sandbag Squats 3×15 UB 100-150/80-100

WOD: AMRAP 15 Minutes

Run 200m

12 Box Jump Overs 24/20″

12 Push Jerk 115/75lbs

Optional:

Row 2k x 3

Rest 3:00

BOX SQUAT (10×2)

BOX SQUAT TO 90 OR LOWER

July 28, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 4 Steady Rounds

10 DB Push Press

10 Burpees over Rower

Row 200m

LIFT: Strict Press

10×3

As Heavy As Possible

Strict Dips 8 sets of 3-6

WOD: 5 Rounds

Row 250/200m

50′ Farmers Carry 115/75 per

hand

OPTIONAL: EMOM for 10 Minutes

Run 100m all out

Shoulder Press (10×3 heavy)

July 26, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: Move Steady Through

100 Double Unders

40 Calorie Ski

15 Strict Pull Ups

LIFT: EOMOM for 14 Minutes

Full Snatch + 2 Hang Snatch +

OHS

As Heavy As Possible

Weight can move up and

down across seven sets

Good Mornings 3×20 light

WOD: AMRAP 20 Minutes

12/8 Calories on Bike

1 Legless or short Rope Climb or 2 regular

3 Squat Cleans 165-185/105-125lbs

5 Strict HSPU or kipping *pick challenging for you

OPTIONAL: 5 Rounds

60 Double Unders

12 Chest to Bar

Rest :90

July 25, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 10 Minute Steady Row

then

Floss Hips

LIFT:

Sumo Deadlift

10×3 @ 70% of 3RM

Speed Work

No Bounce – Silent

GHRs 6 sets of 4 to 6

WOD: For Time

20/12 Calories on Bike

20 Pull Ups

20 Power Snatch 115/75lbs

20 Pull Ups

20/12 Calories on Bike

Optional: 6 Rounds

Row 250m

Run 200m

Rest :90

Sumo Deadlift (10×3 at 70%3rm)

July 24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Rounds

12 DBL KB Thrusters

Bike 30 Calories

LIFT:

Power Clean and Push Jerk

5×5 @ 75%+

Complete Reps in Singles

Rest 2 Mins between sets

(heavier than last time)

3×10 DB Press heavy

WOD: 2 Rounds

50/40 Calorie Ski

40 Sit Ups or if proficient 30-40 GHD’s

30 KB Swings 70/53lbs

OPTIONAL: 3 Rounds

AMRAP 2 Minutes

Max Burpees to 6″ Target

Rest 1 Minute

AMRAP 2 Minutes

Rope Climbs

Rest 1 Minute

Power Clean and Jerk (5×5 at 75%)

1+1 Power Clean + Jerk

July 23, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up: Bike 100 Calories

Lift:

Box Squat

6×4 @ 80%+

Split Squats 4×15 (2×15/side)

Slow on the way down

WOD 8-6-4-2

Squat Snatch 135/95lbs

Muscle UPs

*OPTIONS LESS WEIGHT AND DOUBLE THE PULLUPS

OPTIONAL:

Bike 3k x 4

Rest 3:00

BOX SQUAT (6×4 80%)

BOX SQUAT TO 90 OR LOWER

July 21, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 5 Steady Rounds

10 Push Ups

10 Heavy Wallballs

Run 200m

LIFT:

Bench Press 5×3 @ 90%+ 2RM

Deficit Push Ups 6-8 sets of 10

WOD: 4 Rounds

25 Wallballs 20/14

50′ Sled Push

Wallballs should be unbroken or in 2 sets each round

Sled Push should be a very challenging weight

OPTIONAL: Sprint 50m x 8 Rest as needed

Bench Press (5×3 )

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