Sept. 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

15 Band Pull Aparts

10 Light Front Squats w/

:02 hold

Ski 500m

Lift:

Strict Press

4×10

then

1 Rep every :90 for 12 Minutes

AHAP

Pause Low Hang Clean Warm Up

(above knee)

4×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

Hang Clean (below knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

NO FAILS

WOD: For Time

50 Single Arm DB Hang Clean

and Jerk 50/35lbs

100 Double Unders

40 Chest to Bar

100 Double Unders

30/25 Calories on AAB

100 Double Unders

40 Toes to Bar

row or bike 30/24 Calories x

8 start at damper 1 and ea round increase until to damper 8

Rest 2:00

Sept. 26, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Warm up: 3 Steady Rounds

100′ Sandbag Carry

12 Burpees

50′ HS Walk

Back Rack Lunges

3×10 (5 each side)

ADD 5-10lbs to Final Set from last

week

Deficit Push Ups 2″

3×16

Control eccentric, speed on

concentric

WOD: AMRAP 20 Minutes

15 Wallballs 20/14lbs

10 Sit Ups

30′ HS Walk

8 Rounds

Row 150m

4 Bar Muscle Ups

Rest :30

W4D4

3 Steady Rounds

50′ HS Walk

:30 Squat Hold

15 Jumping Squats

Zercher Squats

3×10

Front Squat

3×3 @87.5%

Every 4:00 x 4 Complete

15 Deadlift 165/115lbs

20/12 Calories on AAB

20 Box Jump Overs 24/20″

Run 3 miles

Come out smooth and build

your pace throughout

Back Rack Lunge

Sept. 25, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 4 Steady Rounds

15 KB Swings

12 “Wide Base” Goblet

Squats

Run 200m

LIfts:

Single Leg KB Deadlift

6×10 (3 sets per side) quality over weight

Deadlift

3×3 heavy no dropping build ea set

Pause Low Hang Snatch Warm Up

(above knee)

4×3 @ 40-60% 1RM

Drop and Reset

Hang Snatch (below knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Drop and Reset

NO FAILS

WOD: 3 Rounds

21 Thrusters 75/55lbs

21 Bar Facing Burpees

7 Strict HSPU or kipping

Optional: Ski 750m x 5

Rest 2:00

Deadlift

Sept. 24, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

Run 400m

15 Push Ups

10 Box Jumps 30/24″

from seated position

(step down)

LIFT:

DB Front Rack Lateral Squats

4×10 (5 each side)

Back Squat 4×8 @65%

3 Sets to Build to 1 Working Set

@65%

ADD 5-10lbs to Final Set from

prior week

WOD: For Time

Run 400m

20 Squat Snatch 115/75lbs

Run 400m

Optional:

Row 1500m x 4

Rest 3:00

Times should be within a

couple seconds each interval

Back Squat

Sept. 22, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

WOD: 4 Steady Rounds

8 Strict Pull Ups

10 Empty Bar Strict Press

12 Calorie Ski

LIFT:

Strict Press

3×10

then

3 Rep every 3:00 for 12 Minutes

AHAP

Pause Power Position Clean

Warm Up

4×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

Hang Clean and Jerk (above

knee)

Every 2 Minutes for 12 Minutes

1 Rep @ 90%+

If Jerk is limiting factor on weight

decision, then disregard the Jerk.

NO FAILS

WOD: 3 Rounds

Row 1k

20 Deadlift 185/135lbs

15 Box Jump Overs 30/24″

Optional: Row 6k

Each 1k split should be

slightly faster than the last,

Build your pace throughout

the entire 6k

Old skool CF Friday

CrossFit Dragon Fire – CrossFit

A: Metcon (Time)

21-15-9

Slam balls 35/25

situps

run 200m after each set
Post your time. This is Crossfit.

B: Metcon (AMRAP – Rounds and Reps)

Death by the Chief

Every two minutes:

1 set of The Chief. Add one set every subsequent 2-minute block until you are unable to do the prescribed sets within the 2 minutes.
Chief is 3 power cleans 135/95

6 pushups

9 air squats.

0-2 minutes 1 set of The Chief

2-4 minutes 2 sets; 4-6, 3 sets etc.

Sept. 20, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

15 Empty Bar Thrusters

25 Lateral Bar Hops

Row 20 Calories

Zercher Squats

3×10

Front Squat

5×1 @90%

WOD: 4 Rounds

12 Toes to Bar

12 Thrusters 115/75lbs

12 Chest to Bar

12 Box Jumps 30/24″

Rest 2:00

Row 6k

Each 1k split should be

slightly faster than the last,

Build your pace throughout

Front Squat

Zercher Squat (3×10)

Sept. 19, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: 2 Steady Rounds

30/18 Calories on AAB

8 HS Push Up

15 Pause Goblet Squats

LIFT:

Back Rack Lunges

3×10 (5 each side)

ADD 5-10lbs to Final Set from

last week

Deficit Push Ups 4″

3×12

Control eccentric, speed on

concentric

WOD: AMRAP 10 Minutes

2 Short Rope Climbs or regular rope climb

4 Deficit HSPU or reg HSPU

6 Power Cleans 175-205/105-135lbs

Optional: 8 rounds

Sprint 20/15 Calories on Ski erg

Rest 3:00

Back Rack Lunge

Sept. 18, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

20 Sit Ups

15 Banded Good

Mornings

15 Empty Bar OHS

Run 100m

Romanian Deadlifts

2×15

Deadlift

5×1 heavy for you but no drop

Pause Power Position Snatch

Warm Up

4×3 @ 40-60% 1RM

Drop and Reset

Hang Snatch (above knee)

Every 2 Minutes for 12 Minutes

1 Rep @ 90%+

Heavier than last week

WOD: 5 Rounds

21 Sumo DLHP 95/65lbs

5 Toes to rope

OPTIONAL: 10 Rounds

Row 500m

10 Push Ups

Rest 1:00

Deadlift

« Older Entries