Feb. 18, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Primer

AMRAP 3 Minutes

6 Muscle Cleans 115/75lbs

Row 8/6 Calories

2. Strength

Squat Snatch 5×3 @ 80% Drop and Reset Rest as needed

3. Met-Con

AMRAP 15 Minutes

12/8 Calories on AAB

10 Chest to Bar

8 DBL DB Clean and Jerk 50/35s

4. Bitch Work

500/450m Row x 6 Rest 2:00

Feb. 16, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Weakness Warm-up

Bike 5/4k

2. Oly

Squat Snatch

Build to Heavy Single Then

5 Rounds

Not for time

Max Hang Squat Snatch @ 75% Bar Facing Burpees* Subtract number of Squat Snatch from 30, and complete that many Bar Facing Burpees for your rest period.

3. Met-Con

AMRAP 12 Minutes

3 Bar Muscle Ups

6 Thrusters 95/65lbs

20′ Handstand Walk *More Options:

2x Chest to Bar instead of Bar MU

:15 HS Hold instead of HS Walk

4. Bitch Work

Row 1k x 5

Rest 2:00

Try to complete negative splits *More Options:

Run 600m instead of Row

Payday

CrossFit Dragon Fire – CrossFit

A: Metcon (No Measure)

EMOM

1 Power clean 95/65

1 burpee over bar

every minute, add one of each exercise

up to 6 each, then back down.

B: Metcon (Calories)

Every 3 minutes for 12 minutes

6 dball over shoulder 100/80

12 walking lunges

18 situps

air assault in remaining time

score is total calories

Feb. 14, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Distance)

1. Primer 12-9-6

Row For Calories

Burpees over Rower

2. Strength

Front Squat

8×2 @ 85%

3. Met-Con

Every 4 Minutes for 20 Minutes 6 Power Snatch 135/95lbs

12 Push Jerk 135/95lbs

18 Deadlift 135/95lbs

Run for distance on Assault Runner in remaining time No Rest

*More Options:

Less weight on Barbell

row, bike or ski for distance

4. Interval

Every 5 Minutes for 15 Minutes 4 Sandbag Over Shoulder 100-150/80-100lbs

16 Pull Ups

60 Double Unders

16 Pull Ups

4 Sandbag Over Shoulder

Feb. 13, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up 4 Steady Rounds

15 Push Ups

15 Empty Bar Thrusters

15 Shoulder Taps – can be on box

2. Oly

Clean

For Time

12 Clean @ 75% 1RM

Rest 3:00

8 Clean @ 80% 1RM

Rest 3:00

4 Clean @ 85% 1RM Percentages based on 1RM Power Clean

Snatch reps can be Power, Squat, or a mix of both

3. Met-Con

For Time

Row 50/40 Calories

100 KB Swings 53/35lbs

Row 50/40 Calories

4. Bitch Work

AMRAP 4 Minutes x 4

Ski 750/600m

Max Kipping HSPU in remaining time

Rest :60

Use a tough Open Standard on the HSPU

*More Options:

Row or Bike instead of Ski Push Ups instead of HSPU

Feb. 12, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Weakness Warm-up Run 1 mile OR Ski 2k

2. Strength

Back Squat

4×2 @ 90%+

Add 5-10lbs if you completed last week

3. Met-Con

For Time

“17.1”

10 Alternating DB Snatch 50/35lbs 15 Burpee Box Jump Overs 24/20″ 20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

15 Burpee Box Jump Overs *More Options:

Use the CF Scaled version

5. Interval

For Time

4 Rounds

7 Squat Cleans 205/135lbs 14/8 Calories on AAB

21 Pull Ups

Rest :90

*More Options: Lighter Squat Cleans Any machine instead of Bike

Feb. 11, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Primer 3 Rounds

12/7 Calories on Assault Bike 12 Jumping Lunges

2. Met-Con For Time

10 Rounds

4 Overhead Squats 155/105lbs

8 Push Ups

12 Double KB Clean 35/26s *More Options:

Less weight on OHS

DB Hang Clean instead of KB

3. Interval 4 Rounds

100′ Farmers Carry 50/35s

60′ Handstand Walk or 6 wall walks

15 Ring Dips

Rest :60

4. Bitch Work

Every 5:00 for 25:00 Run 600m

Use Assault Runner or Trueform if available *More Options: Less total intervals

Feb. 9, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1.Warm-up

60 Bar Facing Burpees

2. Oly

Squat Clean

Build to Heavy Single

Then

5 Rounds

Not for time

Max Hang Squat Cleans @ 75% Bar Facing Burpees* Subtract number of Squat Cleans from 30, and complete that many Bar Facing Burpees for your rest period.

*More Options:

Use lesser percentages if necessary

3. Met-Con

AMRAP 15 Minutes

15/9 Calories on AAB

10 Clean and Jerk 135/95lbs 15/9 Calories on AAB

10 Clean and Jerk 155/105 15/9 Calories on AAB

10 Clean and Jerk 175/115lbs 15/9 Calories on AAB

10 Clean and Jerk 195/125lbs 15/9 Calories on AAB

10 Clean and Jerk 215/135lbs *More Options:

Any Machine instead of AAB Smaller weight jumps each round

4. Bitch Work

For Time

Run 1 Mile x 3 Attempt to match Run times each interval

3 Minute slow walk for rest *More Options:

Less total intervals

Feb. 7, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Primer 3 Rounds

Run 200m

15 Empty Bar Thrusters

2. Strength -Front Squat

7×4 @ 80%

Rack and Unrack each set

3.. Interval -For Time

4 Rounds

16 Handstand Push-Ups

8 Squat Snatch 115/75lbs

Rest 2:00

*HSPU from box for scale

4. Optional

Every 5 Minutes for 20 Minutes

20 Thrusters 95/65lbs

15 Lateral Burpee Box Jump Overs 24/20″

Row for Distance in remaining time

No Rest

*More Options:

Less weight on Thrusters Less Reps on Burpee Box Jump Overs

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