June 26, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – 3 Steady Rounds

50′ HS Walk or 5 wall walks

12 RDLs 95-135/75-95lbs

Row 500m

2. Lift- For Weight

10 Minutes to Find 1RM Clean

Rest 5:00

Then

Every :90 until failure

1 Clean start fairly heavy for you

Weight increases by 10/5lbs

each round until failure

3. Interval –

AMRAP 3 Minutes

Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes

Burpee Box Jump Over 24/20″

(facing box)

Rest 2:00

AMRAP 3 Minutes

KB Snatch 53/35lbs

4. Extra –

200m Sandbag Carry 100-150/80-100lbs

Any style Carry

June 25, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up- AMRAP 4 Minutes

10 Goblet Squats 53/35lbs

8 Burpees

100m Run

Couch Stretch

2:00/side

2. Strength –

Find 3RM Back Squat

3. Conditioning -AMRAP 10 Minutes

8 HSPU

10 DB Thrusters 50/35s

100m Run

4. Bitch Work – Row 3k

June 24, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -Ski 2k

2. Lift – For Weight

10 Minutes to Find 1RM Snatch

(start with empty barbell)

Rest 5:00

Then

Every :90 until failure

1 Snatch* start fairly heavy for you

Weight increases by 10/5lbs

each round until failure

3. Conditioning- 5 Rounds

10 Power Snatch 95/65lbs

12 Box Jump Overs 24/20″

4. Extra –

30 Ring Dips

30 Chest to Bar

20 Muscle Ups or pullups or bar mu mod

June 22, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Steady Rounds

20 Banded Good Mornings

15 Pull Ups

2k Bike

2. Strength Prep –

AMRAP :60 x 3

Rest 2:00

Max Rep Sandbag Hug Squats

100-150/80-100lbs

3. Strength –

Find 3RM Strict Press

4. Conditioning – For Time

40 DB Thrusters 50/35lbs

40/24 Calories on AAB

5. Bitch Work – 40:00 Run

Shoulder Press (3rm)

Friday Friday

CrossFit Dragon Fire – CrossFit

Metcon (Time)

In teams of two:

50 Alternating DB snatches 50/35

40 burpees

30 air squats

20 pushups

10 pullups

Every minute on the minute, BOTH ATHLETES do 8 Russian twists with 25/15 lb. plate
Work is split however you like, but both athletes must do the Russian twists on the minute.

June 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

12 KB Taters

Run 100m

:30 Goblet Squat Hold

100m Run

2. Olympic Lift – For Weight

In 10:00

Find 2RM Hang Clean

3. Conditioning – 3 Rounds

8 Bar Muscle Ups or ctb or pullups

12 Shoulder to OH 135/95lbs

16 Bar Facing Burpees

4. Bitch Work – For Reps

Max Calories on Rower

4:00 on 4:00 off

3:00 on 3:00 off

2:00 on 2:00 off

1:00 on

Score is total Calories

Hang Clean (2rm )

June 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Steady Through

:30 Dead hang from pull up bar

5:00 Row

30 Walking Lunge Steps 95/65lbs

2. Strength Prep – 3 Rounds

50′ Back Rack Walking Lunge

165/115lbs or weight good for you

Rest 2:00

3. Strength – Find 5RM Deadlift

4. Conditioning – 3 Rounds

3 Rope Climbs

21 Power Snatch 75/55lbs

5. Bitch Work –

30sec x 3 on AAB

Rest 3:00 between sets

Deadlift (5rm)

June 18, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Steady Rounds

5 Strict Pull Ups

10/7 Calorie Bike

10 Empty Bar Snatch Balance

2. Olympic Lift – For Weight

In 10:00

Find 2RM Hang Snatch

3. Conditioning – 7 Rounds

Run 100m

7 Overhead Squats 115/75lbs

4. Bitch Work – 10k on Bike

Hang Snatch (2 rm max)

June 17, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

This is test week so if you want to retest your maxes ask a coach to watch form

1. Warm Up -3 Steady Rounds

2:00 Banded Glute Activation

15 Empty Bar Thrusters

500m Row

2. Lift – For Weight

Find 1RM Back Squat

3. Conditioning- For Time

2k Row

50 Alternating Pistols

30 Hang Cleans 185/125lbs

*mod pistols as needed

4. Gymnastics –

21-15-9

Strict HSPU

Toes to Bar

10 Minute Cap

Back Squat

June 15, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -3 Steady Rounds

12 DB Push Press

10 DB Squats

200m Run

2. Olympic Lift – For Weight

Pause Low Hang Clean Warm Up (above knee)

4×3 @ 40-60% 1RM

Jerk the final rep of each set Drop and Reset

Then

Hang Clean (below knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+

Jerk the last rep

NO FAILS

3. Conditioning – you can team up for this one

80 Overhead Squats 75/55lbs

60 HSPU

40 Box Jump Overs 30/24″

20 Bar Muscle Ups or ctb or pullups

Bitch Work – For Completion

35:00 Run (17:30 out and back)

4. Gymnastics Volume –

2 Rounds

10 Rope Climbs

Rest 3:00

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