11/27/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

TRAIN

Team of 3

5,000 Meter Bike

70 Push Jerks (135/95)

5,000 Meter Bike

50 Push Jerks (155/105)

5,000 Meter Bike

30 Push Jerks (185/135)

Time Cap = 35 Minutes

11/24/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up: 4 rountd bike+strict pullups

bike 10cal+ max strict pullups

LIft: Deadlift 4 sets of 10 @60% then 1 set of 10plus at 60% until fail

Teams of 2

3 Rounds For Time:

250 Meter Row + 3 Power Cleans

500 Meter Row + 5 Power Cleans

750 Meter Row + 7 Power Cleans

Barbell: (135-155/85-105)

11/23/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up 3 rds:

30 sec hs hold on wall

60 sec wall sit then:

3 sets

10 pausing db squats

down and back db oh walking lunge

LIft: strict press 4×10 at 60% then 1 set of 10plus at 60% (go to fail)

WOD: 27-21-15-9

box jump overs

thrusters 85-95/55-65

11/22/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up: ring musle up practice or transitions or ring dips and pullups

Lift: 4 sets not for time

800-600-400-20 run 15 power snatches in between each run (light weight technique focused ub if possible)

WOD: 5 Rounds x AMRAP 3:

4 Devil’s Press (45-50’s/25-35’s)

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds