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
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)
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″)
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]
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
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
For Time:
45 Hang Power Snatches
90 Wallballs
https://www.youtube.com/watch?v=32k1HINSdss
AMRAP 20:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
Every 5 Minutes [Starting at 0:00]:
500 Meter Row
*Pick up where you left off on “Mary” after each row.
CrossFit Dragon Fire – CrossFit
()
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]
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
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