May 30, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

. Warm Up – For Completion

Floss Elbows/Triceps Then

Alternating EMOM 6:00

12 KB Taters

12 Burpees

2. Strength – For Time 30 Front Squats @75%

3. Conditioning – For Reps

AMRAP 18 MInutes

200m Ski

25′ HS Walk or 3 wall walks

200m Row

25′ HS Walk or 3 wall walks

4.. Skill – 6-10 Sets

7 Pull Ups + 7 Toes to Bar

Rest as needed

Goal is to go from pull ups directly into toes to bar

7. Optional Accessory – For Completion

V Ups 3×10

DB Prone Bench Row 3×15

Jumping Lunges 3 x20

May 28, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

10 DB Shoulder to OH

Run 100m

16 DB Lunge Step Throughs Run 100m

20 Wall Balls

Run 100m

16 DB Lunge Step Throughs Run 100m

10 DB Shoulder to OH

2. Strength – For Weight

Split Jerk 7×1 @80-90%

OLY – For Weight

Find a 3RM Overhead Squat

3. “Exercise is GFY” – For Time 5 Rounds

10 dball Good-For- You 80-80-100/50-80lbs

10 Lateral Burpees Over the Bag

A sandbag GFY is: 2 reverse lunges + 1 squat

4. Bitch Work – For Time

Every :90 For 15 Minutes 12/8 Calorie AAB

8. Optional Accessory – For Completion

Bench Press 3×10

kb Front Squats 3×10

ring dips 3set of 5-10 reps

May 27, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

. Warm Up – For Completion

2:00 Glute Activation Steps with Hip Circle

3 Rounds

10 Jumping Back Squats w/ Empty Bar

10 Calorie Row

2. Strength – For Weight

EMOM Until Failure 3 Back Squat @60%*

*Add 10/5lbs per round

OLY – For Weight

Every other Minute for 10 Minutes

3 Squat Cleans @75-85%

Bitch Work – For Time 100m Max Effort Ski Rest 3:00

Using the ski pace (X: XX/500m) in your 100m sprint, add 15 seconds to it and Ski For Distance holding that pace