July 31, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

25 DB Deadlift 35/25lbs

25 DB Hang Cleans

25 DB Push Press

Row 500m

2. Strength -Back Squat

Work up to a heavy single

over 90%

then

5×3 @ 90%

3. Lift – Squat Clean

Warm Up

4×2 @ 60-70%

w/ pause at knee

drop and reset

then

7×1 @ 90%+

4. Interval – Every 4:00 for 20:00

Run 200m

25 Wallballs 20/14lbs

20 Push Ups

*if you cannot complete in time lower rep scheme so you can have at least 15 sec rest

July 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up- For Completion

Ski 500m

30 DB Snatch

Stretch: Twisted Cross 2:00/

side

2. Conditioning – For Time 2 Rounds

Run 800m

25 DB Box Step Overs 24/20″

50/35s

4 Rope Climbs

20 Minute Cap

3. Interval -AMRAP 3:00 x 4

Rest 2:00

40 Double Unders

10 Power Cleans 135/95lbs

10 Bar Facing Burpees

Continue where you left off

after each rest

4. Bitch Work – 5k Row

July 29, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up -3 Steady Rounds

5 Strict Dips

5 Strict Pull Ups

20 Alternating Jumping Lunges

2. Lift – For Weight

Snatch

6×3 @ 75-80%

3. Conditioning- AMRAP 10 Minutes

12 Pistols

10 Push Press 35/25s

8 Pull Ups

4. Extra -AMRAP 10 Minutes

Run 200m

7 Bar Muscle Ups or transitions or ctb or pullups

July 27, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Primer

AMRAP 3 Minutes

10 KB Front Squats 53/35s

8 Burpee Pull Ups

Stretch: Couch Stretch 2:00/side

2. Conditioning – For Time

75 Thrusters 75/55lbs

60 Bar Facing Burpees

45/25 Calories on AAB

3. Bitch Work – F

1k Row x 3

Hold 5k Pace for each interval

Rest 2:00

4. Extra – For Completion

4 Rounds

10 Unbroken DB Bench Press

6 Ring Muscle Ups or Transitions from floor

Rest as needed

Deadly walk

CrossFit Dragon Fire – CrossFit

Metcon (Time)

For time:

20-15-10-5

Cals on Air bike

Kettlebell deadlifts 70’s/53’s

Length of gym (down and back) Farmer’s walk.
After the prescribed calories and deadlifts, farmer’s walk down from bike and back, then next round.

July 25, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Steady Rounds

1k C2 Bike

15 Push Press 95/65lbs

15 Front Squats 95/65lbs

2. Lift- For Weight

Split Jerk

7×2 75-85%

3. Strength – For Weight

Sumo Deadlift

2-2-2-2-2

Heavier than last time, but

perfect controlled reps

4. Interval- For Completion

Every 5:00 for 15:00

25/20 Calorie Row

15 Deadlift 225/155lbs

10 Sandbag Over Shoulder

80-150/50-100lbs

July 24, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – Straight Through

30 Jumping Lunges

40 Calorie Row

30 Single Arm DB OHS

2. Strength – For Weight

Back Squat

Work up to a heavy single around

90%

then

5×3 @ 87.5%

3. Lift – For Weight

Snatch

Warm Up

4×2 @ 60-70%

w/ pause at knee

drop and reset

then

7×1 @ 82.5-92.5%

4. Interval – For Rounds and Reps

AMRAP 4:00 x 3

Rest 2:00

50′ DB Front Rack Lunges 50/35s

15 Push Ups

15 Box Jump Overs 24/20″

Continue where you leave off after

each rest

July 23, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up-

30 Bar Facing Burpees

:30 Sandbag Hug

30 DB Snatch

Stretch: Pigeon Pose 2:00/side

2. Interval – 4 Rounds

8 Push Jerk 135-155/95-105lbs

12 HSPU

8 Push Jerk

Rest :90

20 Minute Cap

3. Conditioning – For Time

12-9-6

Muscle Ups or ctb or pu’s

Calories on AAB

Power Snatch 115/75lbs

4. Strength –

Bulgarian Split Squats (w/

Barbell in the Back Rack)

6×10 (3 sets per leg)

July 22, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

3 Steady Rounds

30′ HS Walk or 3 wall walks

12 DB Thrusters (light)

20 Calories on bike

2. Strength – For Weight

Pause Front Squats

2-2-2-2-2

80%+ 1RM

3. Conditioning- For Time

4 Rounds

50 Double Unders

25 KB Swings 53/35lbs

20 Burpees to 12″ Target

20 Minute Cap

4. Extra – AMRAP 8 Minutes

Row 1000m

Max Rope Climbs in remaining

time

July 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

AMRAP 3 Minutes

10 OHS 45/35lbs

100m Run

Stretch: Couch Stretch 2:00/side

2. Strength – For Weight

Back Squat

Speed Work

8×3 @ 65%

3. Conditioning – For Time

3 Rounds

40 Air Squats

20 Bench Press 95-135/75-95lbs

10 dball over shoulder 80-100/50-80lbs

4. Extra – 4 Rounds

20 DB Hang Clean and Jerk

50/35lbs

10 Strict HSPU

Transition/Rest as needed

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