Dec. 5, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

4:00 Row Then

8 Burpee Pull Ups

8 Hang Muscle Cleans

6 Burpee Pull Ups

6 Hang Power Cleans

4 Burpee Pull Ups

4 Hang Squat Cleans

2. Strength – Every 2:30 for 10:00

10 Front Squats

Flush on C2 Bike During

Rest Periods

Heavier than week 2

Interval – For Time

4:00 on 1:00 off until you

accumulate*

150 Calorie Ski

150 Push Ups

*Partition any way

4. “Spewie Griffin” –

Every 2:00 for 20 Minutes 300m Run

In remaining time, walk as recovery

12-04-2020

CrossFit Dragon Fire – CrossFit

A: Metcon (No Measure)

EMOM 10

3r + 3l KB Snatch 53/35

5 double unders

add 5 double unders each round

B: Metcon (AMRAP – Reps)

5 rounds

15 seconds max Air Assualt runner cals

rest 45 seconds

15 seconds max pushups

rest 45 seconds

15 seconds max box steps

rest 45 seconds.

score is total reps and cals

Dec. 3, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Rounds

15 Wallballs

15 Band Pull Aparts

15 Calorie any Machine

2. Strength -Split Jerk

5 @67.5% 5 @70% 5 @72.5%

5 @75% 5 @77.5% 5 @67.5%

4. OLY – Every other min for 20

Snatch Skill Complex for quality:

1 Drop Snatch + 1 Pause OHS +

1 Pause Pwr Pos Snatch + 1 Pause OHS

3. “Winnie-The-Flu” –

50/40 Calorie Bike

35 Burpees to 12″ Target

Bitch Work – AMRAP 20 Minutes

125/100m Row, Damper @ 10/9

Rest 2:40

Dec. 2, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

20 Calorie AAB – Moderate Pace

10 Inch Worms

20 Hang Power Snatch

10 A-Frame Toe Touches

20 Gymnastics Kips

2. Strength – Back Squat

Warm up to a single at 80- 90%

Then 10×3 @70%

4. OLY -Every other Minute for 12 min

4 Squat Cleans @70-80%

5. Conditioning – For Reps

AMRAP 12 Minutes

3 Muscle Ups or 3ctb+3ring dips

30′ HS Walk or 3 wall walks

9 Deadlift 185/125lbs

Dec. 1, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Every 2:00 For 8:00

Row 10 Calories

10 Snatch Balance

2. Strength – Snatch

7×2 @85%

Drop and Reset

3. Interval – AMRAP 15 Minutes

16/12 Calorie Ski

14 Shoulder to OH 115/75lbs

Rest 1:00