April 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Rounds

:60 Goblet Squat Hold

200m Row

7 Burpee Box Jumps

2. Lift – Squat Clean

Every :30 for 6 Minutes

1 Rep at 75-80%

3. Metcon – 4 Rounds

12/10 Calorie Ski

12/10 Calorie Row

12 Power Snatch 95/65lbs

Rest :60

4. Gymnastics –

10-9-8-7-6-5-4-3-2-1

Burpee to 6″ Target

Strict Pull Ups

10 Minute Cap

April 29, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – Jog 1 mile

2. Lift – For Weight

Zero Bounce Deadlift 4×4

@75-85% of 1RM

3. Metcon – AMRAP 10 Minutes

Climb the Ladder

10/7 Calories on bike

3 Push Press 115/75

10/7 Calories on bike

6 Push Press

10/7 Calories on bike

9 Push Press

etc…

4. Gymnastics – 5 Rounds

8 HSPU or mod for it

200m Run

April 27, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up 3 Steady Rounds

200m Run

8 Hang Squat Clean and Press

95/65lbs

30 Double Unders

2. Lift – For Weight

Front Squat

6×2 @85%

3. Lift – For Weight

Split Jerk

1-1-1-1-1-1-1

Build weight over sets

4. Metcon – For Completion

Every 6:00 for 24:00

1000/850m Row

5. Gymnastics – 4 Rounds

:60 Sandbag Hug 100-150/80-100lbs

:90 Max Effort Rope Climbs

Rest 3:00

April 25,2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Move Steady Through

1k on Bike

40 Empty Bar OHS

1k on Bike

2. Lift – For Weight

Snatch

Every :45 for 9 Minutes

1 Rep at 72.5-80%

3. Metcon – For Time 10 Rounds

6 Deadlifts 225/155lbs

6 Kipping HSPU

25 Double Unders

4. Gymnastics –

3 Rounds

1k Bike

15 Toes to Bar

April 24, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

10 mins steady run then

Floss Shoulders and Hips

2. Lift – For Weight

Back Squat 5×2 @90%+

3. Metcon – For Time

3 Rounds

100′ Farmers Carry

50′ HS Walk or 5 wall walks

30 Goblet Squats 53/35lbs

4. Gymnastics –

AMRAP 7 Minutes

Max Sets of 4 Bar Muscle Ups

April 23, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up -3 Rounds

:30 HS Hold

250m Ski

15 Push Press 45/35lbs

2. Lift – For Weight

Power Clean to Push Jerk Touch and Go

5×5

(Heavier than last time)

3. Metcon – For Time

3 Rounds

100 Double Unders

20 KB Swings 70/53lbs

20 Burpees to 6″ Target

4. Gymnastics -4 Rounds

250m Ski

20 Pull Ups

Rest 2:00

April 22, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up – Row 2k

2. Lift – For Weight

Zero Bounce Deadlift 5×3 @75-85% of 1RM

3. Metcon – For Time

10 Squat Snatch 95-135/75-95lbs

20/12 Calories on Bike

40 Pistols

20/12 Calories on AAB

10 Squat Snatch

*mod pistols as needed

4. Gymnastics –

AMRAP 10 Minutes

Max Sets of 7/5 Unbroken Push Ups

April 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 3 Steady Rounds

12 Goblet Squats w/ :02

pause in bottom

16 HS Shoulder Taps

2. Lift – For Weight

Front Squat

3×8 @70%+

3. Lift – For Weight

Push Press

2-2-2-2-2

Build weight over sets

4. Metcon – For Rounds

and Reps

Every 3:00 Until Failure

5-10 Ring Dips

10/7 Calories on Bike

5-10 Front Squats 135-165/95-125lbs

*choose the reps that you can complete in less than 3 mins and shoot for a min. of 3 rounds

5. Gymnastics –

5 Rounds

20′ HS Walk or 5 wall walks

Rest 3-5 Minutes

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