April 18, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Move Steady Through

500m Ski

30 Light Hang PowerSnatch

500m Ski

2. Lift – For Weight

Power Snatch

Touch and Go

5×5

(Heavier than last time)

3. Metcon – For Completion

Every 4:00 for 24:00

400m Run or distance that you can finish ea time in 4 min window with a little rest

4. Gymnastics

Every 3:00 for 15:00

50 Double Unders

3 Rope Climbs

*scale as needed to fit in the 3 min window

April 17, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up

10 Minute Steady Row

then

Floss Elbows and Calves

2. Lift – For Weight

Back Squat

4×5 @75%

3. Metcon – For Time

21-15-9

Hang Clean and Jerk

115/75lbs

Toes to Bar

Lateral Bar Burpees

4. Gymnastics 3 Rounds

15/9 Calories on AAB

Max Set of Ring Muscle

Ups or bar or ctb or pullups

Rest 3:00

April 16, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

3 Rounds

:60 Goblet Squat Hold Run 200m

10 Sit Ups

2. Lift – For Weight

Squat Clean Every :45 for 9 Minutes 1 Rep at 72.5-80%

3. Metcon – For Rounds and Reps AMRAP 10 Minutes

10 Goblet Hold Box Step Overs 53/35lbs 24/20″

10/7 Calories on AAB

4. Gymnastics –

Run 400m 45 Chest to Bar Run 400m

April 15, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up

100 Calories any Bike

2. Lift – For Weight

Zero Bounce Deadlift 4×4

@72.5-82.5% of 1RM

3. Metcon – 3 Rounds

500m Ski (or Row)

21 Overhead Squats 95/65lbs

21 Bar Facing Burpees

4. Gymnastics 4 Rounds

8 Strict HSPU

30 Double Unders

8 Kipping HSPU

30 Double Unders

10 Minute Cap

TGIF

CrossFit Dragon Fire – CrossFit

Metcon (Time)

75 Double unders

—–then—–

5 rounds

10 cal ski erg

10 burpee box over (20)

10 grasshoppers (R+L=1)

——-then——-

75 double unders.

April 11, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – Move Steady Through

400m Row

30 Light RDLs

400m Row

2. Lift -Snatch

EMOM for 12 Minutes 1 Rep at 70-80%

3. Metcon – AMRAP 16 Minutes

40′ DB Front Rack Lunge Steps 50/35s

10 Lateral Burpees over DBs

10 Strict Pull Ups

4. Gymnastics –

3 Toes to Bar 15/12 Calorie Row

6 Toes to Bar 15/12 Calorie Row

9 Toes to Bar 15/12 Calorie Row

12 Toes to Bar 15/12 Calorie Row

15 Toes to Bar 15/12 Calorie Row

18 Toes to Bar 15/12 cal row

April 10, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -10 Minute Steady Run row or bike

Floss Shoulders and Hips

2. Lift –

Back Squat 5×2 @90%+

3. Metcon -4 Rounds

Run 200m

10 Hang Squat Cleans 135/95lbs

4. Gymnastics – For Time

10-8-6-4-2

Burpee Box Jump Overs 24/20″

Bar Muscle Ups or ctb or your mod

April 9, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 3 Rounds

12 HS Shoulder Taps

250m Ski

6 Strict Ring Dips

2. Lift – For Weight

Power Clean to Push Jerk Touch and Go

5×5

3. Metcon – AMRAP 15 Minutes

4 Sandbag or dball Cleans 100-150/80-100lbs

8 Dips (any style)

12/8 Calorie Ski

4. Gymnastics –

3 Rounds 20/12 Calories on AAB

25 Pull Ups

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