12/29-31

CrossFit Dragon Fire – CrossFit

Metcon (Time)

[For Total Load]

On the 3:00 x 5 Sets:

9-7-5-3-1 Hang Power Cleans

After Each Set:

1 Rope Climb (15ft.)

https://www.youtube.com/watch?v=zuTf3kkks8s

[All Percentages Based Off 1RM Deadlift]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of Max Reps @ 80%

[Leave No Reps In The Tank On Max Set]

5 Rounds:

30/21 Calorie Row

1 Round of “DT”

Rest 2 Minutes Between Sets

12/22/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

https://www.youtube.com/watch?v=zuTf3kkks8s

[All Percentages Based Off 1RM Deadlift]

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

Rest 2-3 Minutes Between All Sets.

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

Strict Pull-ups

Dumbbell Bench Press 50 / 35 lb’s

After Each Set:

100 Meter Farmers Carry 50 / 35 lb’s

Skill

For Time:

100-300ft. Handstand Walk or 20 wall walks

100-300 Double Unders

[Partition However You’d Like]

12/21/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

All Percentages Based Off 1RM Strict Press

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

Rest 2-3 Minutes Between sets

[All Percentages Based Off 1RM Back Squat]

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

Rest 1-3 Minutes Between Sets

5 Rounds For Time:

15/12 Calorie Bike

10 Burpees

Opt work; 15 Rounds [30 Minute Cap]:

200 Meter Run

30% Strict Handstand Push-ups

12/20/21

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

On the 3:00 x 5 Sets:

15-12-9-6-3 Unbroken Power Snatches

AMRAP 20:

8 Dumbbell Snatches 50 / 35 lb

8 Toes to Bar

250 Meter Row

3 Sets:

2:30 Minutes at Moderate Pace

2:00 Minutes at Easy Pace

1:00 Seconds Fast Pace

2:00 Minutes at Easy Pace

:30 Seconds at Sprint Pace

Rest 4:00 Between Sets

12/18/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

4 For Quality:

30 Second Overhead Squat Hold

20 Calorie Bike Erg

1 Set of Bar Muscle-ups ctb pu’s

5 Sets:

1 Pausing Power Clean* + 3 Push Presses

*Pause 3 Seconds Below The Knee

[All Percentages Based Off 1RM Clean & Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 65%

2 Reps @ 75%

1 Reps @ 80%

Rest 1-3 Minutes Between All Sets.

https://www.youtube.com/watch?v=lCbwGby9qvE

All Percentages Based Off 1RM Back Squat]

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 1-3 Minutes Between All Sets.

5 Rounds For Time:

60 Double Unders

15 Overhead Squats 95-115 / 76-85 lb

3 Rope Climbs (15ft.) or 3 wall walks or 12 rope pulls

12/17/21

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

On the Minute x 12 (6 Sets):

Minute 1: Freestanding Handstand Hold

Minute 2: Machine of Choice

https://www.youtube.com/watch?v=Ex6hd3aX6yA

3-3-2-2-1-1:

Snatch Pulls

*Rest 1:00 Between Sets.

*Pause 3 Seconds 1 Inch Off Floor

https://www.youtube.com/watch?v=2D53mKADAuU

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 65%

2 Reps @ 75%

1 Reps @ 80%

Rest 1-3 Minutes Between All Sets

AMRAP 16:

4 Wall Walks

8 Dumbbell Snatches 70 / 50 lb

12 Toes to Bar

12/15/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

10 Rounds For Total Load

12/9 Calorie bike

1 Power Clean

[All Percentages Based Off 1RM Deadlift]

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 2-3 Minutes Between All Sets.

On the 3:00 x 7 Rounds:

400 Meter Run

12 Chest to Bar Pull-ups

12/14/21

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

All Percentages Based Off 1RM Strict Press

4 Sets of 8 @ 65%

1 Sets of 8+ @ 65%

Rest 2-3 Minutes Between All Sets.

AMRAP 10:

1 Burpee Box Jump

1 Push Jerk

2 Burpee Box Jumps

2 Push Jerks

3 Burpee Box Jumps

3 Push Jerks



Add 1 Rep Per Round

Box: (24″/20″)

Barbell: 115 / 85 lb

5 Sets For Quality:

5 Kipping Handstand Push-ups

300 Meter Ski Erg

1 Minute Handstand Walk Practice

12/13/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

4 Sets For Quality:

40 Double Unders

2 Minute Machine of Choice

10 Single Dumbbell Overhead Squats

‘Alternate Arms Every Set (2 Sets Each Arm)

For Time:

30 Power Snatches 135 / 95 lb

2,000 Meter Row

100 Wallballs 20 / 14 lb(10/9ft.)

[Partition However You’d Like]

For Time:

150% of Max Strict Pull-ups

Every Break:

200 Meter Run

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