02-28-19

CrossFit Dragon Fire – CrossFit

Metcon (Distance)

AMRAP 4 X3

15 Dball over shoulder 80/50

10 CTB pull-ups

15 RKBS 70/53

run for distance on air assault runner in remaining time

rest 3 minutes and repeat 3 times.
Record total distance. Note distance run each round in notes.

Feb. 27, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

3 Steady Rounds

12 Hang Power Snatch 75/55lbs

12 Strict Press

12 Strict Pull Ups

2. Oly

Power Snatch

EMOM for 10 Minutes

1 rep @ 80%+

3. Met-Con

3 Rounds

3 Rope Climbs

20 Push Press 75/55lbs

Run 400m

4. Flush

30-50 minutes on the bike at a

comfortable pace.

Feb. 26, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up

2 Steady Rounds

2k C2 Bike Erg

20 Sumo DLHP 75/55lbs

10 Horizontal Ring Rows

2. Strength

Front Squat

4×4 (Start around 80%)

Rest as needed

3. Met-Con For Time

25 Deadlift 225/155lbs

50 Push Ups

75/60 Calorie Row

*More Options:

Less weight on DL

Any Machine

4. Bitch Work

AMRAP 3:00 x 5

Rest 2:00

6 DB Box Step Overs 50/35s

8 Pistols

10 HSPU (2018 Open Standard)

*More Options:

Lighter DBs

2x Air Squats

HS Hold instead of HSPU

Feb. 25, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up AMRAP 3 Minutes

Run 400m

Max S-Arm DB Clean and Jerk in

remaining time 50/35lbs

2. Strength

Squat Clean and Jerk

5×3 @ 80%

Drop and Reset

Rest as needed

3. Met-Con

For Time

9-7-5-3-5-7-9

Bar Muscle Ups

Calories on Ski

DBL DB Snatch 35/25s

*More Options:

Strict Pull Ups instead of Bar

Muscle Ups

Any Machine

Lighter DBL DB Snatch

4. Bitch Work

For Time

Run 800m x 4

Rest 3:00

*More Options:

Less total intervals

Feb. 23, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up

3 Steady Rounds

21 Light KB Swings

15 Goblet Lunge Steps

9 Strict Pull Ups

2. Lift

Push Jerk

4×3

Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate

3. Met-Con

AMRAP 12 Minutes

8 Hang Power Cleans 115/75lbs

8 Chest to Bar Pull Ups

12 Box Jump Overs 24/20″

*More Options:

Lighter Cleans

Pull Ups instead of CTB

4. Interval

For Completion

Every 3:00 for 15 Minutes

Bike 15/9 Calories

10 Lateral Bar Burpees

40′ HS Walk

*More Options:

Any Bike or Machine

:20 HS Hold instead of HS Walk

The open

CrossFit Dragon Fire – CrossFit

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Feb. 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up 3 Steady Rounds

15 Push Press 95/65lbs

15 Calories on Skierg

10 Overhead Squats 95/65lbs

2. Oly

Power Clean and Jerk EMOM for 10 Minutes 1 rep @ 80%+

3. Met-Con 3 Rounds

21 Bar Facing Burpees

15 Toes to Bar

9 Squat Snatch 115/75lbs

4. Flush

30-50 minutes on the bike at a comfortable pace.

Feb. 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up 4 Steady Rounds 12 Goblet Squats

6 Strict Pull Ups

16/10 Calories on Bike

2. Strength

Back Squat

4×4 (Start around 80%) Rest as needed

3. Met-Con For Time 35-25-15 Wallballs 20/14lbs

Box Jump Overs 24/20lbs

4. Bitch Work

3 Rounds

Ski or Row 600/500m

30 DB Snatch 50/35lbs

Rest 2:00

*More Options: Lighter Dumbbells

Feb. 18, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Primer

AMRAP 3 Minutes

6 Muscle Cleans 115/75lbs

Row 8/6 Calories

2. Strength

Squat Snatch 5×3 @ 80% Drop and Reset Rest as needed

3. Met-Con

AMRAP 15 Minutes

12/8 Calories on AAB

10 Chest to Bar

8 DBL DB Clean and Jerk 50/35s

4. Bitch Work

500/450m Row x 6 Rest 2:00

Feb. 16, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Weakness Warm-up

Bike 5/4k

2. Oly

Squat Snatch

Build to Heavy Single Then

5 Rounds

Not for time

Max Hang Squat Snatch @ 75% Bar Facing Burpees* Subtract number of Squat Snatch from 30, and complete that many Bar Facing Burpees for your rest period.

3. Met-Con

AMRAP 12 Minutes

3 Bar Muscle Ups

6 Thrusters 95/65lbs

20′ Handstand Walk *More Options:

2x Chest to Bar instead of Bar MU

:15 HS Hold instead of HS Walk

4. Bitch Work

Row 1k x 5

Rest 2:00

Try to complete negative splits *More Options:

Run 600m instead of Row

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