4/30/22

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

PART 1A: SQUAT CLEAN

Build to A Heavy Double (Not Touch & Go)

PART 1B: PUSH JERK Build to A Heavy Double

PART 2: “MACHO MAN V2” [BENCHMARK]

On The Minute x 10:

3 Power Cleans

3 Front Squats

3 Push Jerks

4/29/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Build to a heavy double squat snatch

3 Rounds For Time:

500/400 Meter Row

400 Meter Run

30 Toes to Bar

Rest 3 Minutes Between Rounds

4/28/22

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

Every 3 Minutes x 10 Sets:

3-5 Strict Pull-ups use band as needed

10 Hand Release Push-ups

15 Box Step-ups (24″/20″)

Max Meter Bike Erg

4/27/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Front Squat- build to a heavy single

10 Rounds For Time:

10 Wall Balls (20/14)

3 Deadlifts (255-315/155-225)

50 Meter Farmers Carry (50/35)’s

4/26/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Build to Heavy Single bench press

1 Set of Max Reps @ 80% of Heavy Single

PART 2: “GAME OF INCHES”

AMRAP 12:

9 Burpees to Target (6″)

35 Double Unders

4/25/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Power Clean

Build to Heavy Single

Then…

1 Set of Max Reps @ 80% of Heavy Single

3 Rounds For Total Reps:

1 Minute Thrusters (95/65)

1 Minute Power Cleans (95/65)

1 Minute Box Jump Overs (24″/20″)

1 Minute Pull-ups

1 Minute Bike Calories

1 Minute Rest

[Kilos = 43/29]

4-20-22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Back Squat

Build to Heavy Set of 3

Then…

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

“Tarzan”

For Time:

800 Meter Run

20 Thrusters 135 / 95 lb

10 Rope Climbs (15-ft.)

4-19-22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Push Jerk

Build to Heavy Set of 3

Then…

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

“Regionals 18.5”

For Time [22 Minute Cap]:

50 Kipping Handstand Push-Ups

50 Toes to Bar

50 Calorie Echo Bike

50 Dumbbell Box Step-Overs (24″/20″)

50-ft. Right Arm Dumbbell Overhead Lunge*

50-ft. Left Arm Dumbbell Overhead Lunge*

Dumbbells: 50 / 35 lb’s

*Performed with 1 dumbbell overhead and 1 dumbbell in the front rack.

4-18-22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Power Snatch

Build to Heavy Set of 3

Then…

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

“Lung Island”

25-20-15-10-5:

Calorie Row

Power Snatches 75 / 55 lb

4-16-22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Clean & Jerk Complex

6-8 Sets:

1 Squat Clean + 1 Front Squat + 1 Split Jerk

“Right Round”

For Time [30 Minute Time Cap]:

100 Double Unders

50 Calorie Bike Erg

5 Squat Cleans

80 Double Unders

40 Calorie Bike Erg

4 Squat Cleans

60 Double Unders

30 Calorie Bike Erg

3 Squat Cleans

40 Double Unders

20 Calorie Bike Erg

2 Squat Cleans

20 Double Unders

10 Calorie Bike Erg

1 Squat Clean

Barbell: should be very heavy 80-90% of your max

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