CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
ohs 6 sets of 5 65-73%
amrap 2 2 2 3
15/12 cal row
9 burp box jump over
max ttb’s
rest 1 min between rounds
CrossFit Dragon Fire – CrossFit
Metcon (Time)
sq snatch 6 sets of 1 78–88%
10 rounds
3 pwr snatch 135/95 or 115/75
15 wall balls
Time cap 22 mins
CrossFit Dragon Fire – CrossFit
Metcon (Time)
deadlift 3×3 at 88%
1000 m run
8 ropes climbs
60 bar facing burps
40 ttb’s
20 deads 275/185
time cap[ 25 mins
CrossFit Dragon Fire – CrossFit
Metcon (Time)
sq clean and jerk 6 sets of 2 drop ea.rep
71-86%
1-3-9-15-21 wall walks
10-30-60-90-150-210 dubs
cap 15 mins
CrossFit Dragon Fire – CrossFit
Metcon (Time)
5-7 rounds for quality
10 single db devils press
20 abmat situps
30 db box step up 20/16 box
CrossFit Dragon Fire – CrossFit
Metcon (Time)
front squats- 6 sets of 4
70-78%
30 hspu’s
10 ring dips plus 10s strict pullups
then 10 rounds macho man 135/95
3 power clean 3 Front sq. 3 push jerk
time cap 25 mins
CrossFit Dragon Fire – CrossFit
Metcon (Time)
sq snatch- 6 sets of 2 drop ea rep
71-83%
21-15-9
squat snatches 95/65
ctb pullups
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
“Semi-Pro”
AMRAP 7:
1,500/1,200 Meter Row
Max Bench Press
Directly Into..
AMRAP 5:
1,000/800 Meter Row
Max Bench Press
Directly Into..
AMRAP 3:
500/400 Meter Row
Max Bench Press
Barbell: 155 / 105 lb
CrossFit Dragon Fire – CrossFit
Metcon (Time)
sq clean and jerk- singles 68-83%
“Abbate”
For Time:
1 Mile Run
21 Clean & Jerks
800 Meter Run
21 Clean & Jerks
1 Mile Run
Barbell: 155 / 105 lb
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
back squat on the 2:30×6 sets
5@75%, 3@78, 1@80, 5@78,3@80
40 ctb
80 cal row
120 wb
time cap 20 mins