CrossFit – Thu, Sep 29

CrossFit Dragon Fire – CrossFit

“Popeye” (Time)

PART 1: Deadlift
Build to a Heavy Set of 15

PART 2: “Popeye”
For Time:
200 Meter Farmers Carry
60/40 Calorie Bike Erg
20 Dumbbell Box Step Overs
60/40 Calorie Bike Erg
20 Dumbbell Box Step Overs
60/40 Calorie Bike Erg
200 Meter Farmers Carry

Dumbbells: (50’s/35’s)

CrossFit – Tue, Sep 27

CrossFit Dragon Fire – CrossFit

THE SWEET EXCAPE (Time)

PART 1: Strict Press

Build to a Heavy Single

PART 2: “The Sweet Escape”

For Time:

15 Unbroken Clean & Jerks

3,000/2,400 Meter Bike Erg

Rest 3 Minutes

12 Unbroken Clean & Jerks

3,000/2,400 Meter Bike Erg

Rest 3 Minutes

9 Unbroken Clean & Jerks

3,000/2,400 Meter Bike Erg

[Every Break]:

500/400 Meter Penalty Lap

Barbell: (135/95

CrossFit – Mon, Sep 26

CrossFit Dragon Fire – CrossFit

HOME PLATE

“Home Plate”

AMRAP 6:

1,000/800 Meter Row

12 Front Squats (155/105)

Max Burpees Over the Bar

AMRAP 6:

1,000/800 Meter Row

12 Front Squats (155/105)

Max Burpee to a Target

AMRAP 6:

1,000/800 Meter Row

12 Front Squats (155/105)

Max Burpee Pull-ups

AMRAP 6:

1,000/800 Meter Row

12 Front Squats (155/105)

Max Burpee Box Jumps (24″/20″)

Metcon (AMRAP – Rounds and Reps)

9/23/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

PART 1: Back Squat

Build to a Heavy Set of 5

PART 2: “Abomination”

AMRAP 15:

21 Sit-ups

15/12 Calorie Row

9 Dumbbell Thrusters (50’s/35’s)

9/22/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

“Unfortunate Events” [ALL TRACKS]

On the Minute x 30 [15 Rounds]:

Minute 1: Bike Calories

Minute 2: 1 Rope Climb (15′) + Max Shuttle Runs

or 4 stict pullups plus with runs

9/21/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

PART 1: Deadlift

Build to a Heavy Set of 20

PART 2: “The Rest Is History”

3 Rounds For Time [20 Minute Cap]:

30 Lateral Barbell Burpees

20 Hang Power Cleans (115/85) [52/38]

100 Double Unders

Rest 1 Minute Between Rounds

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