CrossFit Dragon Fire – CrossFit

Metcon (Time)

In a team of two:

Run 400m together

Partner A does 1 burpee

Partner B does 1 Dball over shoulder (100/70)

Partner A does 2 burpees

Partner B does 2 Dball over shoulder

etc. until you’ve done a set of 10.

then run 200m together

Partners switch–if you did burpees you now do dballs in same rep scheme 1 to 10 and vice versa.

then run 400 m together.
Only one athlete working at a time, other than the runs. Rep scheme: A does 1, B does 1; A does 2 B does 2 etc, until A does 10 and B does 10.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

12 KB Taters 53-70/35-53lbs

Run 100m

:30 Goblet Squat Hold

Run 100m

LIFT:

Find 2RM Hang Clean

WOD: 2 Rounds

Row 50/40 Calories

50 Wallballs 20/14lbs

Run 400m

50 Empty Bar Thrusters

SKILL: Mu’s practice bar or ring

5 sets of 3 to5 reps, if you have mu’s then work on connecting them in sets

OPTIONAL:

Death by Assault Bike

Calories

Min 1 – 1 Calories

Min 2 – 2 Calories

etc…

Hang Clean (2rm pwr or full your choice)

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: Steady Through

:30 Dead hang from pull up bar

3:00 Row

30 Push Press 95/65

Rack to rack and back – Back Rack Walking Lunge 165/115 or pick a hard for you weight that you can hold form

LIFT:

Find 3RM Strict Press

WOD: AMRAP 20 Minutes

4 Power Snatch 115-135/80-95

8 Ring Dips

12 Box Jump Overs 24/20″

Optional:

Ski 100/80 Calories

Shoulder Press (3 rm)

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Warm up: 4 Steady Rounds

8 Toes to Bar

10/7 Calorie Bike

10 Empty Bar Snatch Balance

LIFT:

Find 2RM Hang Snatch

WOD: AMRAP 6 Minutes

Climb the Ladder

3 Bar Facing Burpees

3 Shoulder to OH 135-155/95-105lbs

SKILL: 3 rounds

Max Set of Toes to Bar

Rest 2:00

Score is total reps

OPTIONAL Run 1-5 miles

Toes-To-Bar (3 sets of max reps)

For score put 3 x and your lowest rep set then put numbers in box below.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:

2:00 Banded Glute Activation

15 DB Front Squats 50/35s

Row 500m

LIFT:

Find 1RM Back Squat -programming says no crappy squats- this is 1 rm pretty squat haha

WOD: 3 Rounds

75 Double Unders

12 Squat Cleans 95/65lbs

12 Chest to Bar

Skill work: handstand walk, handstand hold or wall walks (pretty much just get upside down)

Optional: 10 rounds

BIke hard 30sec on 30 recovery bike

Back Squat (1 rm for day)

BEND COMPETITION CREW! Great work this weekend all you badasses!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up 2 Steady Rounds

15 Light RDLs

15 HSPU

20 Calorie Bike

Lift:

W/ a Partner Partner Deadlifts 5×8

Build in weight and have fun

With a partner For Time

200′ Sled Push

100 KB Swings 53/35lbs

200 Sit Ups

100 Overhead Squats 45/35lbs

200′ Heavy Sled Push

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds)

EMOM

minute one 5/3 cal bike

minute two 5 KB snatches (53/35)

minute three 5 TTB

minute 4 back to cal bike, but add one rep. Continue adding rep to each round until you can no longer complete in a minute.
e.g. 5,5,5, then 6,6,6, then 7,7,7 etc. until you fail. Score is last round COMPLETED.

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: 3 Steady Rounds

20 Weighted Box Step Ups

15 DBL KB Front Squats

10 Strict Pull Ups

15 min Amrap

200m Run

10 Front Squats (95-135/75-95)

15 Ttb

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Warm up: 4 Steady Rounds

12 Jumping Lunges

10 KB Swings

20 Double Unders

Wod with partner

4 Rounds for reps

2:00 Max Sandbag Over

Shoulder 100/70lbs

Rest 1 min

2 min max cal row

*switch anytime

With a partner: amrap 20

Run 300m

12 Front Squats 95/65lbs

40 Double Unders

*alternate rounds

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 2 Steady Rounds

15 Light Snatch Balance

15 Chest to Bar Pull Ups

30 Calorie Row

Wod

Ski 25 Calories

20 Burpees to Bar

35 Goblet Squats 50/35lbs

30 Pistols

25 Box Jump Overs

*scale pistols as needed to box or do air squats

Optional

10-8-6 Snatch 105/75lbs Bar Muscle Ups

rest 2:00

10-8-6 Snatch 105/75lbs Bar Muscle Ups

rest 2:00

15-12-9 Snatch 65/45lbs Chest to Bar

Can make these ctb pull ups or reg pull-ups as well