CrossFit – Wed, Dec 28

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Squat Snatch



On the 2:30 x 6 Sets:

Set 1: 2 Reps @ 76%

Set 2: 1 Rep @ 81%

Set 3: 1 Rep @ 86%

Set 4: 2 Reps @ 76%

Set 5: 1 Rep @ 81%

Set 6: 1 Rep @ 86%

*All Percentages Based Off 1RM Squat Snatch

“Amanda, Please!”



AMRAP 4:

Buy-In: 9 Ring Muscle-ups

9 Power Snatches 95 / 65 lb

9 Bar-Facing Burpees

Rest 4 Minutes

AMRAP 4:

Buy-In: 7 Ring Muscle-ups

7 Overhead Squats 115 / 85 lb

7 Bar-Facing Burpees

Rest 4 Minutes

AMRAP 4:

Buy-In: 5 Ring Muscle-ups

5 Squat Snatches 135 / 95 lb

5 Bar-Facing Burpees

CrossFit – Tue, Dec 27

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Back Squat



On the 2:30 x 6 Sets:

Set 1: 6 Reps @ 70%

Set 2: 4 Reps @ 73%

Set 3: 2 Reps @ 75%

Set 4: 6 Reps @ 73%

Set 5: 4 Reps @ 75%

Set 6: 2 Reps @ 78%

*All Percentages Based Off 1RM Back Squat

“2021 CFG Event 10”



For Time:

30 Toes to Bar

1.5 Mile Run

30 Toes to Bar

1.5 Mile Run

30 Toes to Bar

Time Cap: 30 Minutes

CrossFit – Sat, Dec 24

CrossFit Dragon Fire – CrossFit

Metcon (Time)

12 Days of Christmas

1 Power Snatch (95# / 65#)

2 Ring dips

3 Burpees

4 Pull-ups

5 Toes-2-Bar

6 Push-ups

7 Air-Squats

8 Jumping Lunges (each jump = 1)

9 Box Jumps (24,20)

10 Wall-Balls (20# / 14#)

11 KBS (53# / 35#)

12 Thrusters (95# / 65#)

This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete

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