Jan. 31, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Primer AMRAP 4 Minutes

Run 100m

5 Power Snatch 115/75lbs

2. Strength

Front Squat

For Time

6×6 @ 75%

3. Met-Con

Every 4 Minutes for 16 Minutes

15 Dumbbell Box Step Overs

50/35s

15 Deadlifts 225/155lbs

Max Double Unders in remaining

time

No Rest

4. Interval

AMRAP 5 Minutes x 3

12 Alternating Pistols

10 Push Ups

8 Power Snatch 115/75lbs

Rest 2:00

*box pistols or gob squats for sub on pistols

Front Squat (6×6 75%)

Jan. 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up 3 Steady Rounds

10 Kipping Pull Ups

20 Overhead Walking Lunge

Steps w/ Empty Bar

20 Calorie Row

2. Oly- Clean

18 Clean @ 70% 1RM

Rest 3:00

12 Clean @ 75% 1RM

Rest 3:00

6 Clean @ 80% 1RM

Percentages based on 1RM

Power Clean

Clean reps can be Power, Squat,

or a mix of both

3. For Time 3 Rounds

Row 500m

8 Muscle Ups

24 Dumbbell Snatch 50/35lbs

*More Options:

Less Muscle Ups each round

2x Chest to Bar instead of MU

4. Bitch Work-NFT

5 Rounds

15/9 Calories on Assault Bike

50′ Handstand Walk or 5 wall walks

Rest :90

Jan. 29, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Weakness Warm-up

60 Bar Facing Burpees

2. Strength

Back Squat

4×2 @ 90%+

Add 5-10lbs if you completed

last week or stay where you were at

3. Met-Con

AMRAP 17 Minutes

“13.1”

40 Burpees to Target 6″

30 Snatch 75/45lbs

30 Burpees to Target

30 Snatch 135/75lbs

20 Burpees to Target

30 Snatch 165/100lbs

10 Burpees to Target

Max Snatch Reps 210/120lbs

*More Options:

Scale the weight jumps back

each round if needed

4. Accessory-not for time

3 Rounds

35 Thrusters 45/35lbs

100′ dball carry 100-150/80-100lbs

15 Strict Pull Ups

Rest 3:00

Back Squat (4×2 90%)

Jan. 28, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Primer- 3 Rounds

500m Bike

15 V-Ups

2. Met-Con- For Time 3 Rounds

20/12 Calories on bike

20 Push Jerk 95-135/75-95lbs

20 Push Ups

3. Interval

Every 3 Minutes for 15 Minutes

50′ Dumbbell Front Rack

Lunge 50/35s

12 Dumbbell Thrusters

50/35s

12 Toes to Bar

4. Bitch Work

Every 3 Minutes for 21

Minutes

20/15 Calorie Row

Jan. 26, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Weakness Warm-up Ski 2K

2. Oly

Squat Clean

Build to Heavy Single

then

3 Rounds-Not for time

Max Hang Squat Cleans @ 70% Bar Facing Burpees* Subtract number of Squat Cleans from 40, and complete that many Bar Facing Burpees for your rest period.

3. Met-Con

AMRAP 8 Minutes

100 Double Unders

10 DB Burpee Box Overs 24/20″ 50/35s

100 Double Unders

10 DB Burpee Box Overs 24/20″ 50/35s

100 Double Unders

Max Rep DB Burpee Box Overs 24/20″ 50/35s

*More Options:

Less Double Unders each round so you can do the other movements

4. Bitch Work

800m Run x 6

Rest 2:00

Options:

Less intervals or less distance

A little of everything

CrossFit Dragon Fire – CrossFit

Metcon (5 Rounds for reps)

AMRAP 2 min (five rounds)

row 250/200, in the remaining time

Round 1: DB snatches 50/35

Round 2: Wallballs 20/14

Round 3: Power Cleans 95/65

Round 4: Pullups

Round 5: Burpees

rest 2 minutes between rounds.

Score each round individually.
The row is a buy-in for each round.

When you’re done with the above, do some of these: https://i.imgur.com/hhTrRKW.gif

Jan. 24, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

1. Primer

AMRAP 3 Minutes

15 Calorie Bike

15 Burpees

Max Wallballs in remaining time

2. Strength

Front Squat

5×8 @ 70%

try to move thru quickly

3. Met-Con

Every 3 Minutes for 15 Minutes 30 Wallballs 20/14lbs

2 Rope Climbs

Max Calorie Bike in remaining time

No Rest

score it total calories

4. Interval

3 Rounds

21 Hang Power Cleans 95/65lbs

15 Sit Ups

9 Bar Muscle Ups

Rest 3:00

*More Options:

2x Pull Ups instead of Bar MU

Front Squat (70%)

Jan. 23, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

3 Steady Rounds

20 Handstand Shoulder Taps*can do on a box too

15 Empty Bar Overhead Squat 500m on Bike

2. Oly- Snatch

18 Snatches@ 70% 1RM

Rest 3:00

12 Snatches@ 75% 1RM

Rest 3:00

6 Snatches@ 80% 1RM Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both

3. Met-Con -For Time

4 Rounds

Row 500/450m

21 DB Deadift 50/35s

*put this one in score

4. Interval

Every 3 Minutes for 12 Minutes 15 Kettlebell Swings 53/35lbs 21 Burpees to Target 6″

15 Toes to Bar

*More Options:

Less Burpees each round Sit Ups instead of Toes to Bar

Jan. 22, 2019

CrossFit Dragon Fire – CrossFit

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Metcon (Time)

1. Weakness Warm-up Row 100/80 Calories

2. Strength

Back Squat

4×2 @ 90%+ or heavy for you

3. Met-Con

AMRAP 14 Minutes “15.3”

7 Muscle Ups

50 Wallballs 20/14lbs 100 Double Unders *More Options:

Use the CF Games scaled version

*use boxes below to input score

4. Bitch Work

For Time

30/25 Calorie Row 30/18 Calories on bike Rest 3:00

25/21 Calorie Row 25/15 Calories on bike Rest 3:00

20/15 Calorie Row 20/12 Calories on bike Rest 3:00

15/12 Calorie Row 15/9 Calories on bike

*if you do for time put it down in this box for score

Back Squat

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Back Squat (4×2 90%)

Jan. 21, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1.AMRAP 4 Minutes

Row 150m

10 Double Dumbbell Snatch 35/20lbs

2. Met-Con

For Time

5 Rounds

6 Sumo DLHP 115/75lbs

9 Lateral Bar Burpees

12 Pull Ups

3. Interval

AMRAP 4 Minutes x 3

12 Power Snatch 75/55lbs

11 Box Jump Overs 24/20″

10 Push Ups

Rest 2:00

4. Bitch Work

Every 4 Minutes For 24:00 Run 400m

*More Options:

Change to every 5 minutes for 25 minutes if you’re not getting better than equal rest to work

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