July 9, 2020

CrossFit Dragon Fire – CrossFit

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Metcon (AMRAP – Rounds and Reps)

1. Warm Up Ski 2k

2. Lift – Back Squat

Work up to a single near

90% Then 10×3 @65%

Tempo Down, Speed up

3. Lift 2 Push Press

4 @70-75% 3 @75-80% 2 @80-85%

3 @75-80% 4 @70-75%

4. Conditioning – AMRAP 7 Minutes

30 Double Unders

10 Clean and Jerk 95/70lbs

5. Interval – For Time

3k Bike

25 Deadlifts

Rest 2:00

2.5k Bike

20 Deadlifts

Rest 2:00

2k Bike

15 Deadlifts

Rest 2:00

1.5k Bike

10 Deadlifts

Rest 2:00

1k Bike

5 Deadlifts

*climb in weight on each set of deadlifts since they decend having last set be pretty heavy

Optional

Back Rack Split Squats 3×10

Push Ups 3×15

Planks 3x 1:00

July 8, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Rounds

8 Horizontal Ring Rows

8 Barbell “Good For You”s*

8 Burpees over Bar

*One GFY is – L-Side reverse lunge, R-Side

reverse lunge, squat.

2. Lift – FPause Front Squat 4×4

3. Lift 2 – Bench Press

5 @70%

5 @75%

AMRAP @80%

4. Conditioning -6 Rounds

400m Ruck Run *use dball 30/25lbs

10/7 Strict Pull Ups

5. Interval – For Rounds andReps

AMRAP 5 Minutes x3

10 Alternating Pistols -mod as needed

9 Calorie Row

8 HSPU

Rest 2:30 Between AMRAPs

Pick up where you left off

each round

Optional

Barbell Rows 3×10

DB Press 3×10

ab mat situps 3×20

July 7, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

warm up AMRAP 6:00

10 Lunge and Reach Steps

10 Box Jump Overs

10 Empty Bar Thrusters

2. Lift – Every 4 Minutes for 20 Minutes

Perform the following as an

unbroken complex TWICE

You may drop the bar

between full complexes

Squat Snatch + OHS +

Hang Squat Snatch + 2

OHS + Squat Snatch + 3

OHS + Hang Squat Snatch

+ 4 OHS

3. Lift 2 – Front Rack Walking Lunges 5×10 Steps

4. Conditioning -AMRAP 14 Minutes

16 Lateral Burpee over DB

12/10 Muscle Ups or CTB pu’s

16 DB Shoulder to Overhead 50s/35s

5. 100 wall balls starting at zero 4 ttb every 2 mins until completion

8. Optional

supermans on floor 3×10

GHD Sit Ups 3×10

Side Planks 3×1:00 30sec ea side

July 6, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – For Completion

2k Bike

Then

12-9-6

Single leg KB RDLs

KB Swings

Duck Walk Steps

2. Lift – For Weight

6 @65-70% 4 @75-80% 2 @85-90% 4 @75-80% 6 @65-70%

No bouncing – deadlift like you’re in a library.

3. Interval –AMRAP 18 Minutes

4 Rounds

4 Box Jump Overs 36/30″

6 Hang Clean and Jerk 115/80lbs

8 HSPU

Rest 1:00 after each 4 round block

4. Bitch Work – For Completion

Every 4:00 for 28:00 400-600m Run

5a. Optional Accessories – For Completion

Bar OHS 3×10

DB Bench 3×15

3 Rounds DB Farmers Hold carry 100′ heavy

July 4, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Rounds

10 Push Ups

5 V-Ups

Run 200m

2. Event 10 –

10 Bench Press 155/95 or heavy for you

15 situps or GHD if proficient

Run 600′

9 Bench Press

15 situps or GHD if proficient

Run 800′

8 Bench Press

15 situps or GHD if proficient

Run 1000′

7 Bench Press

15 situps or GHD if proficient

Run 1200′

EVENT 13

From 0-7:00

35 Thrusters 95/65lbs

25 Bar Facing Burpees

12 BMU or CTB pu’s

Rest from 7:00 to 12:00,

From 12:00-Finish

12 Ring MU or CTB pullups

25 BBJO 24/20″

35 Clusters 95/65lbs

July 3, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

5 Rounds for Time (with a Partner)

10 Power Cleans (155-185/105-125 lb)

20 Front Squats

200 meter Buddy Run

rest 2 mins then

3 Rounds for Time (with a Partner)

30 Synchro Air Squats

20 Deadlifts (225/155 lb,)

200 meter buddy run

10 Synchro Burpees

10 Power snatches 95-135/65-95)

rest 2 mins then

1 round

300 dubs

200 kb Swings 53/35

100 Sit-Ups

400 m buddy run

July 2, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

5:00 Ski Then

AMRAP 6:00

8 HSPU

8 Muscle Snatch

8 OHS

:20 Dead Hang

2. Event 7 – 3 rounds

Hang Squat Snatch

5-4-3-2-1

add 5#’s to each rep is set and when starting 2nd and 3rd try and add 5 pounds to your last rounds start weight

3. event 9 – can cut in half or grab a partner or 2 as well just do some extra work

“1,000 Calories for Time”

350 Calorie Ski

500 Calorie C2 Bike

150 Calorie Row

Men: 75 minute cap women: 90 minute cap

July 1, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

5:00 Row Then

3 Rounds

5 v-ups

10 Good Mornings

5 Broad Jumps

Lift: Every 2:00 Until Failure

1 Clean and Jerk start around 75-80%

Add 10/5lbs every round

3. Event 4 – For Time 15-12-9

Deadlift 225/155

Box Jump Over 36/30″

4.Event 6 For Time 4 Rounds

Run 400m

15 Chest to bar Pull Ups

10 Overhead Squats 95-135/65-95

June 30, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up

Alternating EMOM 10:00

O: :30 AAB (Moderate)

E: 10 Inch Worms

1. Event 3 – For Time

200 Double Unders

30 HSPU

30 Power Snatch 115/75lbs

30 Toes to Bar

100′ Overhead Walking Lunges single db in one hand 55/35

30 Calorie AAB

June 29, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Row 500m

Then

3 Rounds

6 Strict Pull-Ups

8 Empty Bar Squat Jerks

10 Plank Transitions

2. Lift – EMOM 10 Minutes

1 Power Clean & Jerk @80%

3. Conditioning – AMRAP 10 Minutes

4 Bar Muscle Ups or CTB pullups

8 Overhead Squats 95/65lbs

12/10 Calorie Bike

4. Bitchwork – E2MOM 40 Minutes

1 – Bike

2 – Row

3 – Ski

4 – Run

Rotate through movements every two minutes.

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