Aug. 14, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Elbows then

2 Steady Rounds

10 Box Jumps

12 Overhead Squats 95/65lbs

14 Push Ups

2. Olympic Lift – For Weight

Misfit Snatch Complex 2.0

Find 1RM

Squat Snatch

Hang Squat Snatch

Overhead Squat x2

3. Metcon – For Time

9 Power Snatch 95/65lbs

15 Box Jumps 24/20″

7 Power Snatch 115/75lbs

15 Box Jumps 24/20″

5 Power Snatch 135/95lbs

15 Box Jumps 24/20″

3 Power Snatch 155/105lbs

15 Box Jumps 24/20″

10 Minute Cap

*scale power snatch weight as needed so you can add 20/10 pounds each time and have the last weight be challenging

4. Interval- not for time

15 HSPU

8 Sandbag Over Shoulder

100-150/80-100lbs

Rest 1:00

12 HSPU

6 Sandbag Over Shoulder

Rest 1:00

9 HSPU

4 Sandbag Over Shoulder

Rest 1:00

6 HSPU

2 Sandbag Over Shoulder

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