2/28/22

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

2/24/22

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]

2/23/22

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

2/22/22

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))

2/18/22

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

2/16/22

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

2/15/22

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

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