CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

AMRAP 4 Minutes

Row 400m

25 Box Jumps 20″

Max GHD or regular Sit Ups

Stretch: Ankles/Calves

2. Strength

Find 1RM Jerk from Blocks or

Rack

then

AMRAP 5 Minutes

Max Power Clean + Push Jerk

155-185/95-125lbs

3. Conditioning –

AMRAP 14 Minutes

20/12 Calories on AAB

12 Toes to Bar

6 Sandbag Over Shoulder

100-150/80-100lbs

4. Bitch Work – For Completion

Every 10:00 for 30:00

Run 1 Mile or shorter distance that gives you about 1-2 min rest between sets

Score is total time across 3 Miles

CrossFit Dragon Fire – CrossFit

Metcon (Time)

For time:

150/120 calories row

Every 25 strokes

3 lengths of gym farmers carry 70/53 KB’s
Kids! Don’t run with the KB’s!! Set the PM on the rower to 150 or 120 cals, count exactly 25 strokes, then do your farmer’s carry, then continue until done. Time will be marked by rower.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Steady Rounds

15 DB Thrusters

10 Strict Pull Ups

15/10 Calorie Bike

2. Strength – For Weight

Find 1RM Front Squat

3. Conditioning – For Time

40 Deadlift 195/135lbs

30 Front Squats 155-175/95-125lbs

20 Hang Power Cleans 135-155/95-115lbs

10 Squat Snatch 95-135/75-105lbs

4. Interval –

Every 3:00 for 12:00

500m/400m Row

Max Bar Muscle Ups or ctb or pullups

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – 3 Steady Rounds

50′ HS Walk or 5 wall walks

12 RDLs 95-135/75-95lbs

Row 500m

2. Lift- For Weight

10 Minutes to Find 1RM Clean

Rest 5:00

Then

Every :90 until failure

1 Clean start fairly heavy for you

Weight increases by 10/5lbs

each round until failure

3. Interval –

AMRAP 3 Minutes

Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes

Burpee Box Jump Over 24/20″

(facing box)

Rest 2:00

AMRAP 3 Minutes

KB Snatch 53/35lbs

4. Extra –

200m Sandbag Carry 100-150/80-100lbs

Any style Carry

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up- AMRAP 4 Minutes

10 Goblet Squats 53/35lbs

8 Burpees

100m Run

Couch Stretch

2:00/side

2. Strength –

Find 3RM Back Squat

3. Conditioning -AMRAP 10 Minutes

8 HSPU

10 DB Thrusters 50/35s

100m Run

4. Bitch Work – Row 3k

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -Ski 2k

2. Lift – For Weight

10 Minutes to Find 1RM Snatch

(start with empty barbell)

Rest 5:00

Then

Every :90 until failure

1 Snatch* start fairly heavy for you

Weight increases by 10/5lbs

each round until failure

3. Conditioning- 5 Rounds

10 Power Snatch 95/65lbs

12 Box Jump Overs 24/20″

4. Extra –

30 Ring Dips

30 Chest to Bar

20 Muscle Ups or pullups or bar mu mod

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Steady Rounds

20 Banded Good Mornings

15 Pull Ups

2k Bike

2. Strength Prep –

AMRAP :60 x 3

Rest 2:00

Max Rep Sandbag Hug Squats

100-150/80-100lbs

3. Strength –

Find 3RM Strict Press

4. Conditioning – For Time

40 DB Thrusters 50/35lbs

40/24 Calories on AAB

5. Bitch Work – 40:00 Run

Shoulder Press (3rm)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

In teams of two:

50 Alternating DB snatches 50/35

40 burpees

30 air squats

20 pushups

10 pullups

Every minute on the minute, BOTH ATHLETES do 8 Russian twists with 25/15 lb. plate
Work is split however you like, but both athletes must do the Russian twists on the minute.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

12 KB Taters

Run 100m

:30 Goblet Squat Hold

100m Run

2. Olympic Lift – For Weight

In 10:00

Find 2RM Hang Clean

3. Conditioning – 3 Rounds

8 Bar Muscle Ups or ctb or pullups

12 Shoulder to OH 135/95lbs

16 Bar Facing Burpees

4. Bitch Work – For Reps

Max Calories on Rower

4:00 on 4:00 off

3:00 on 3:00 off

2:00 on 2:00 off

1:00 on

Score is total Calories

Hang Clean (2rm )

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Steady Through

:30 Dead hang from pull up bar

5:00 Row

30 Walking Lunge Steps 95/65lbs

2. Strength Prep – 3 Rounds

50′ Back Rack Walking Lunge

165/115lbs or weight good for you

Rest 2:00

3. Strength – Find 5RM Deadlift

4. Conditioning – 3 Rounds

3 Rope Climbs

21 Power Snatch 75/55lbs

5. Bitch Work –

30sec x 3 on AAB

Rest 3:00 between sets

Deadlift (5rm)