1/22/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

For Time:

100 Double Unders

4 Rounds:

15 Burpees to Target

15 Wall Balls (20/14)

100 Double Unders

4 Rounds

15 Burpees to Target

15 Wall Balls (20/14)

100 Double Unders

1/21/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

PART 1: “JOKER”

For Time:

1-10 Toes to Bar

10-1 Deadlifts (155-225/105-155)

PART 2: BACK SQUATS

Back Squat for load:

#1: 5 reps @ 65% 1RM

#2: 5 reps @ 73% 1RM

#3: 5 reps @ 78% 1RM

#4: 5 reps @ 78% 1RM

#5: 5 reps @ 78% 1RM

#6: 5+ (Max reps @ 78% 1RM)

1/20/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Row

AMRAP 4: Single Dumbbell Devil’s Press

AMRAP 4: Calorie Row

AMRAP 3: Single Dumbbell Reverse Lunges

AMRAP 3: Calorie Row

AMRAP 2: Single Dumbbell Thrusters

AMRAP 2: Calorie Row

AMRAP 1: Single Dumbbell Lateral Burpees

AMRAP 1: Calorie Row

Dumbbell: (35/25)

[Kilos = 15/10]

Box: (20/16″)

1/19/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

[On the 0:00]

For Time:

21 Power Cleans (95/65)

40/30 Calorie Echo Bike

21 Power Cleans (95/65)

[On the 8:00]

For Time:

15 Power Cleans (115/85)

40/30 Calorie Echo Bike

15 Power Cleans (115/85)

[On the 16:00]

For Time:

9 Power Cleans (135/95)

40/30 Calorie Echo Bike

9 Power Cleans (135/95)

[Cap at 24:00]

1/18/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

PART 1: PUSH JERKS

5 sets of 3 Push Jerks

PART 2: “SQUARE UP”

4 Rounds For Time:

400 Meter Run

8 Shoulder to Overhead (135/95)

16 Box Jump Overs 24/20

1/12/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

For Time:

9-7-5:

Double Dumbbell Hang Power Clean

Double Dumbbell Front Squat

Double Dumbbell Push Jerk

https://www.youtube.com/watch?v=rp0iI7GP3OU

[All Percentages Based Off 1RM Deadlift]

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between Sets.

AMRAP 12:

3 Dumbbell Front Squats 50 / 35 lb’s

3 Chest To Bar Pull-ups

3 Box Jump Overs (24″/20″)

6 Dumbbell Front Squats 50 / 35 lb’s

6 Chest To Bar Pull-ups

6 Box Jump Overs (24″/20″)

9 Dumbbell Front Squats 50 / 35 lb’s

9 Chest To Bar Pull-ups

9 Box Jump Overs (24″/20″)



[Continue To Add 3 Reps Each Round]

1/11/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

All Sets Based Off 1RM Strict Press

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between Sets.

AMRAP 20:

500 Meter Row

Max Unbroken Kipping Deficit Handstand Push-ups (4″/2″) or reg hspu or weighted push-ups

For Time [20 Minute Time Cap]:

100 Double Unders

2,000 Meter Bike Erg

100ft. Handstand Walk or 10 wallwalks

2,000 Meter Bike Erg

100 Double Unders

1/10/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

10 Reps For Total Load:

1 Power Snatch

Rest 1-2 Minutes Between Reps.

AMRAP 20:

1 Deadlift 405 / 285 lb

10 Toes to Bar

15 Bar-Facing Burpees

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