1/31/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

All Percentages Based Off 1RM Back Squat:

6 Sets of 3 @ 75%

1 Set of 3+ @ 75%

Rest 1-3 Minutes Between All Sets.

PART 1: “BACK AT IT AGAIN”

For Time:

75 Power Snatches (75/55)

On the Minute [Starting at 0:00]:

30 Double Unders

PART 2: POWER SNATCH

[Right After Completing “Back At It Again”]

7 Minute Window:

Build to Heavy Single Power Snatch

1/27/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

AMRAP 25:

Buy-In: 5k Row

Directly Into…

AMRAP With Time Remaining:

Wall Balls (20/14)

Metcon (AMRAP – Reps)

AMRAP 25:

Buy-In: 5k Row

Directly Into…

AMRAP With Time Remaining:

Wall Balls (20/14)

1/25/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

PART 1: BARBELL COMPLEX

Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

*Score = Heaviest Load

PART 2: “DISGRACE”

3 Rounds For Time:

10 Squat Cleans (135/95)

10 Push Jerks (135/95)

1/24/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

PART 1: DEADLIFTS

15 – 12 – 9 – 6 – 3:

Deadlifts

*MUST be unbroken/touch-and-go

PART 2: “VOICEMAIL”

On the Minute x 10:

4 Strict Pull-ups

6 Box Jump Overs (24″/20″)

Max Dumbbell Snatches (50/35)

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″)

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