CrossFit Dragon Fire – CrossFit
Metcon (Time)
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
3 Rounds For Time:
10 Deadlifts 275 / 185 lb
20 Pull-ups
50 Double Unders
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
OPTION 1: “GOAT DAY”
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Score = Checkbox
*Move for Quality!
OPTION 2: “DRYWALL”
EMOM 20:
Minute 1: 15 Kettlebell Swings + Max Wall Walks
Minute 2: Calorie Bike Erg
Kettlebell: (53/35)
[Kilos = 24/16]
CrossFit Dragon Fire – CrossFit
Metcon (Time)
Front squat Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
AMRAP 1 x 4:
Max Unbroken Sets of 5 Toes To Bar
Rest 1 Minute Between AMRAPS
https://www.youtube.com/watch?v=7RJW0rVNOPM
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: 95 / 65 lb
CrossFit Dragon Fire – CrossFit
Metcon (Time)
Bench press
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
For Time:
18-15-12
Double Dumbbell Box Step-Overs
Strict Handstand Push-ups
Dumbbells: 50 / 35 lb’s
Box: (20/16))
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
Build to Heavy Set of 10
Then…
1×10 @ 90% of Heavy 10
1×10 @ 80% of Heavy 10
https://www.youtube.com/watch?v=F0LGVFkZSX8
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs 20 / 14 lb (10/9ft.)
30 Power Cleans 135 / 95 lb
20 Ring Muscle-ups
CrossFit Dragon Fire – CrossFit
Metcon (Time)
https://www.youtube.com/watch?v=8wsyu-bs-x0
[PRIMER A]
5 Sets For Quality:
3 Tall Cleans
https://www.youtube.com/watch?v=2ZVZT4dJhoQ
[PRIMER B]
5 Sets For Quality:
3 Jerks From Split
[MAIN SET]
Build To 1RM Squat Clean & Jerk
4 Rounds:
500 Meter Row
1,000 Meter Bike Erg
Rest 3 Minutes
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
https://www.youtube.com/watch?v=vZuKYZENWn0
[PRIMER]
5 Sets For Quality:
3 Tall Snatches
[MAIN SET]
Build To 1RM Snatch
Rest 1-3 Minutes Between Sets.
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24″/20″)
40 Toes to Bar
20 Strict Pull-ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatches (145/100)
10 Burpee Strict Pull-ups
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Max Calorie Row
1 Minute Max AbMat Sit Ups
1 Minute Max Kettlebell Swings 53/35
1 Minute of Rest
CrossFit Dragon Fire – CrossFit
Metcon (Calories)
[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 1 @ 85%
1 Set of Max Reps @ 90%
Rest 1-3 Minutes Between Sets.
Every 2:00 x 10 Rounds:
2 Rope Climbs
Max Meter Bike Erg
[Immediately Following Part A]
In a 7:00 Window…
Build to a Heavy Power Clean
CrossFit Dragon Fire – CrossFit
Metcon (Time)
All Sets Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 85%
1 Set of Max Reps @ 90%
Rest 1-3 Minutes Between Sets.
For Time:
500 Meter Row
30 Bench Press 135 / 95 lb
750 Meter Row
20 Bench Press 155 / 105 lb
1,000 Meter Row
10 Bench Press 165 / 115 lb
1,500 Meter Row
5 Bench Press 185 / 135 lb
Time Cap: 30 Minutes