Oct. 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 3 Steady Rounds

16 Perfect Push Ups

16 S-Arm DB Hang Snatch 50/35lbs

Row 300m

2. Lift – For Weight

Power Clean and Jerk EMOM for 10 Minutes 1 Rep @ 85%

3. Conditioning –

AMRAP 9 Minutes

8 Hang Power Snatch 95/65lbs 4 Bar Muscle Ups or transitions or ctb and ring dips

7 50′ Shuttle Sprints across gym is 1

4. Flush – For Completion

30 min bike casual pace

Oct 29, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1.Warm Up- For Completion

Ski 2k

2. Lift – For Weight

Front Squat 3×6 @ 80% Rest as needed

3. Conditioning – For Time

25-20-15

Calorie Row

HSPU

(20-16-12 Calories for women) 15 Minute Cap

4. Interval – For Reps

AMRAP 4:00 x 4 20/12 Calorie AAB

20 Shoulder to OH 115/75lbs Max Box Jumps 24/20″ in remaining time

Rest 3:00

Oct 28, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – For Completion

2 Fast Rounds

3 Clean and Jerks 185/125lbs Run 100m

10 Pull Ups

Run 100m

2. Lift- For Weight

Squat Snatch 6×2 @ 80-90% Drop and Reset Rest as needed

3. Conditioning – AMRAP 12

Climb the Ladder

1 Clean And Jerk 155/105lbs

3 Pull Ups

2/6, 3/9, 4/12

Oct. 26, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Steady Rounds

1:00 Single Leg Wall Sit (switch

legs anytime)

1:00 Push up to plank

20 Empty Bar Bent Over Rows

2. Lift -Push Jerk

4×6 @ 77.5%

3. Met-Con—for time

3-6-9-12-15-18-21

Hang Power Clean 95/65lbs

Toes to Bar

17 Minute Cap

4. Bitch Work- AMRAP 8 Minutes

100m Empty Sled Push (50m out

and back)

50′ HS Walk or 5 wall walks

25 Wallballs 20/14lbs

20.3

CrossFit Dragon Fire – CrossFit

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Oct. 23, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 3 Steady Rounds

:20 L-Sit Hold

15 Empty Bar OH Squats

15 Ring Rows

2. Lift – Power Snatch

EMOM for 10 Minutes

1 Rep @ 82.5%

3. Metcon – AMRAP 8 Minutes

12 OHS 75/55lbs

10 Burpee to 6″ Target

12 KB Swing 53/35lbs

4. Flush – For Completion

30 minutes on the bike

Oct. 22, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Distance)

1. Warm Up-

bike 100/70 Calories

2. Lift -Front Squat

3×6 @ 77.5%

Rest as needed

3. Met-Con – AMRAP 6 Minutes

25 Devil’s Press 50/35s

Max Distance dball Carry

150/100lbs

*score is times across gym wall to wall with carry

4. Interval – AMRAP 3:00 x 3

Max Calorie Ski

Rest 2:00

Oct. 21, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Fo

Row 30/22 Calories

30 S-Arm DB Hang Clean and

Jerks 50/35lbs

30 S-Arm DB Front Squats

Run 300m

2. Lift- Squat Clean

8×2 @ 82.5%

Drop and Reset

Rest as needed

3. Met-Con -4 Rounds

Run 400m or row 600m

7 Muscle Ups or jumping bar mu or ctb plus ring dip or ask coach for your mod

4. Interval-

15-12-9

Strict Pull Ups

50′ HS Walk after each set or 5 wall walks

10 Minute Cap

Oct. 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Steady Rounds

:60 Ring Support Hold

20 Banded Good Mornings

25 Wallballs

2. Lift – Push Jerk

4×6 @ 75%

3. Met-Con AMRAP 12 Minutes

12 Bar Facing Burpees

9 HSPU

6 Deadlift 185/125lbs

4. Interval – For Time

3 Rounds

100m Farmer Carry 70/50s

Row 500m

20 Toes to Bar

Rest 2:30

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