CrossFit Dragon Fire – CrossFit
Metcon (Time)
21-15-9
Overhead squat 95/65
Toes to Bar
run 400 m after every round
that is all.
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up –
Move Steady Through
500m Ski
30 Light Hang PowerSnatch
500m Ski
2. Lift – For Weight
Power Snatch
Touch and Go
5×5
(Heavier than last time)
3. Metcon – For Completion
Every 4:00 for 24:00
400m Run or distance that you can finish ea time in 4 min window with a little rest
4. Gymnastics
Every 3:00 for 15:00
50 Double Unders
3 Rope Climbs
*scale as needed to fit in the 3 min window
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up
10 Minute Steady Row
then
Floss Elbows and Calves
2. Lift – For Weight
Back Squat
4×5 @75%
3. Metcon – For Time
21-15-9
Hang Clean and Jerk
115/75lbs
Toes to Bar
Lateral Bar Burpees
4. Gymnastics 3 Rounds
15/9 Calories on AAB
Max Set of Ring Muscle
Ups or bar or ctb or pullups
Rest 3:00
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
3 Rounds
:60 Goblet Squat Hold Run 200m
10 Sit Ups
2. Lift – For Weight
Squat Clean Every :45 for 9 Minutes 1 Rep at 72.5-80%
3. Metcon – For Rounds and Reps AMRAP 10 Minutes
10 Goblet Hold Box Step Overs 53/35lbs 24/20″
10/7 Calories on AAB
4. Gymnastics –
Run 400m 45 Chest to Bar Run 400m
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up
100 Calories any Bike
2. Lift – For Weight
Zero Bounce Deadlift 4×4
@72.5-82.5% of 1RM
3. Metcon – 3 Rounds
500m Ski (or Row)
21 Overhead Squats 95/65lbs
21 Bar Facing Burpees
4. Gymnastics 4 Rounds
8 Strict HSPU
30 Double Unders
8 Kipping HSPU
30 Double Unders
10 Minute Cap
CrossFit Dragon Fire – CrossFit
Metcon (Time)
DEMO PARTY AT THE New NGUYEN house! Text Michele at 971-219-7581 if you need address. We will be providing food and would love all the help.
CrossFit Dragon Fire – CrossFit
Metcon (Time)
75 Double unders
—–then—–
5 rounds
10 cal ski erg
10 burpee box over (20)
10 grasshoppers (R+L=1)
——-then——-
75 double unders.
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Warm Up – Move Steady Through
400m Row
30 Light RDLs
400m Row
2. Lift -Snatch
EMOM for 12 Minutes 1 Rep at 70-80%
3. Metcon – AMRAP 16 Minutes
40′ DB Front Rack Lunge Steps 50/35s
10 Lateral Burpees over DBs
10 Strict Pull Ups
4. Gymnastics –
3 Toes to Bar 15/12 Calorie Row
6 Toes to Bar 15/12 Calorie Row
9 Toes to Bar 15/12 Calorie Row
12 Toes to Bar 15/12 Calorie Row
15 Toes to Bar 15/12 Calorie Row
18 Toes to Bar 15/12 cal row
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up -10 Minute Steady Run row or bike
Floss Shoulders and Hips
2. Lift –
Back Squat 5×2 @90%+
3. Metcon -4 Rounds
Run 200m
10 Hang Squat Cleans 135/95lbs
4. Gymnastics – For Time
10-8-6-4-2
Burpee Box Jump Overs 24/20″
Bar Muscle Ups or ctb or your mod
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Warm Up – 3 Rounds
12 HS Shoulder Taps
250m Ski
6 Strict Ring Dips
2. Lift – For Weight
Power Clean to Push Jerk Touch and Go
5×5
3. Metcon – AMRAP 15 Minutes
4 Sandbag or dball Cleans 100-150/80-100lbs
8 Dips (any style)
12/8 Calorie Ski
4. Gymnastics –
3 Rounds 20/12 Calories on AAB
25 Pull Ups