CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

10 Deadlifts (Light)

10 Front Squats (Light)

10 Gymnastics Kips

10 Squat Cleans

10 Push Jerks

2. Lift – Find a 3RM Touch and Go

Squat Snatch

3. “Chalk on the Wild Side” –

For Time

30/25 Calorie Row

20 Clean and Jerks 135/95lbs

50 Toes to Bar

Rest 3:00

30/25 Calorie Row

20 Power Snatches 135/95lbs

40 Chest to Bar Pull Ups

Rest 3:00

30/25 Calorie Row

20 Overhead Squats 135/95lbs

30 Bar Muscle Ups or ctb or pu’s

*mod weight as needed to be able to move 2-3 reps at a time.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

for time:

10-9-8-7-6-5-4-3-2-1 of

Hang power clean (95/65)

Toes to Bar

after every even numbered set, row 150m

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up -2:00 of Couch Stretch per side

2 Rounds

Run 200m

10 Single DB OHS (10 per Arm)

10 Ring Rows

2. Strength -Back Squat

Find New 5RM

Lift 2 – Find 3RM Strict Press

3. Conditioning -AMRAP 8 Minutes

10 DB Squat Snatch (pick weight with good form)

3 Burpee Muscle Up or burp ctb or pullup

4. “Like a Rolling Groan” -AMRAP 30 Minutes

2 Mile Ski

2 Mile C2 Bike

Max Distance Run in Remaining Time

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

20 Banded Good mornings

20 Glute Bridges

Then

12-9-6

Row Calories

Ski Calories

Shoulder Taps

2. Strength -Build up to a smooth heavy

deadlift single

AMRAP 17 Minutes

60/50 Calorie Ski

60 Air Squats

30/25 Calorie Ski

30 Air Squats

6. 6 Rounds

12 Push Ups

9 Hang Power Cleans 135-155/95-110lbs

6 Push Press 135-155/95-110lbs

Rest 1:00

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Row 500m Then

3 Rounds

5 Burpee Broad Jumps

10 Pause Back Squats

:15 AAB

2. Lift –Back Squat 5×5 @90% of 5RM

3. Conditioning – For Time

40 Clean and Jerks 135/100lbs

*5 Chest to Bar Pull Ups every minutes starting at 0:00.

4. Bitch Work –

900m Row

Rest 5:00

700m Row

Rest 4:00

500m Row

Rest 3:00

300m Row

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 1.5k Bike Then

20 Burpees

:20 HS hold20 Box Jumps

:20 Dead Hang

2. Lift – FSquat Snatch4 @ 70%3 @ 75%2 @ 80%4 @ 72.5%3 @ 77.5%2 @ 82.5%4 @ 75%3 @ 80%2 @ 85%Drop and Reset

3. Interval – Rotate Movements Until You Complete 3k Bike

1: 8 Pistols 2: 8 HSPU

then 1 min Max Distance Bike

4. Skill – 5 Rounds 8 DB Burpee Box Step Overs 70s/50s to 24/20″Rest 2:00

7. Optional Accessory – 4 rounds:

8 Pendlay Rows (moderate heavy load)

10 V Ups

CrossFit Dragon Fire – CrossFit

Metcon (Time)

A. 30-20-10

DB snatches 50/35

Wallballs 20/14

B. Accumulate 150 cals for time on assault runner in the following fashion:

30 seconds running

90 seconds walking.

Run/walk at any pace you wish, but you can only run during 30 second portion and must walk during 90 second portion.

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 5 Rounds

5 Push Ups

10 Air Squats

15 Double Unders

2. Strength – Back Squat-Find New 5RM5.

Lift 2 – Strict Press6 @ 60%*6 @ 65%*6 @ 70%*6 @ 65%*6 @ 60%**

3. Bitch Work – AMRAP 21 Minutes

12 Burpees to 6″ Target

24 Wallballs 20/14lbs

48 Double Unders

Rest 1:00

Optional Accessory -4 rounds

10 Barbell Sit Ups (empty bar)

10-20 sec Chin Over Bar Hold

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Run 1 Mile Then 2 Rounds

10 A-Frame Toe Touches

10 Barbell Good mornings

2. Strength – Every 2:00 for 10:00 3 Tempo Deadlifts Aim for 2-3 second lift with a 3-4 second negative*

3. Bitch Work – Every 2:00 for 18 Minutes

150m/125m Ski Ski faster than your 1K PR pace

4. Skill – Every min. for 12 Minutes

6-8 Kipping HSPU

7. Optional Accessory – 3 rounds

10 Double KB RDL

20 Empty Barbell Bicep Curl

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – foam roll for 2:00 then

Alternating EMOM 6:00

10 Thrusters

8 Calorie Ski

2. Strength – Push PressWarm up to a single at 80-90% Then10x3 @62.5%

3. Conditioning – AMRAP 20 Minutes

8 Power Snatch 95/65lbs

7 Hang Squat Snatch 95/65lbs*

6 Overhead Squats 95/65lbs**

Run 400m every time the bar rests on the ground

One round consists of the 8, 7, and 6. Runs are not included.

4. Skill – Every :90 for 10 Rounds –

10 Toes to Bar