CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

15 Band Pull Aparts

8 Light Thrusters w/ pause at

top and bottom

500m Row

2. Olympic Lift – For Weight

Pause Power Position Clean

Warm Up

4×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

THEN

Hang Clean (above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Jerk the last rep

NO FAILS

3. Conditioning – For Time

4 Rounds

10 Double DB Deadlift 50/35s

8 Box Jump Overs 24/20″

9 DB Hang Power Cleans

8 Box Jump Overs

8 DB Thrusters

8 Box Jump Overs

4. Bitch Work – For Completion

30:00 Run

(15:00 out and back)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

3 rounds for time of:

1,000-m row

15 clean and jerks

135/95

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 5 Steady Rounds

40′ Walking Lunge Steps

:20 Freestanding HS Hold or wall hold

6 Strict Pull Ups

2. Conditioning – For Time

2 Rounds

60 Wallballs 20/14lbs

40/24 Calories on AAB

20 Chest to Bar

3. Bitch Work – For Reps

:25 x 5 on Rower

Rest 2-3 Minutes

Score is total calories

4. Gymnastics Volume –

Strict HSPU can use mat or box as needed

11-10-9-8-7-6-5-4

Rest 1 minute between sets

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

1k on AAB

15 Jumping Squats

15 Sit Ups

2. Strength Prep – For

Completion

Sandbag or dball Pause Squats

3×10 pick approp weight for you

AND

Hip Extensions

3×10

3. Strength – Back Squat

4×4 @82.5%

4. Bitch Work –

4:00 x 5 Run

Rest 2:00

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up -4 Steady Rounds

12 Russian Swings

12 Lateral Goblet Squats 200m Row

2. Strength – For Weight

Deadlift 4×2

3. Olympic Lift – For Weight

Pause Power Position Snatch Warm Up

4×3 @ 40-60% 1RM

Drop and Reset

THEN

Hang Snatch (above knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Heavier than last week

4. Conditioning – For Reps

12 Minute Running Clock 3:00 Max Rep KB Snatch 53/35lbs

3:00 Max Burpees to 6″ Target 3:00 Max Rep KB Snatch 3:00 Max Burpees to 6″ Target

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Happy bday Allison!

Warm Up

3 Steady Rounds

500m Row

20 HS Shoulder Taps

10 Box Jumps 30/24″ (step down)

2. Strength Prep – For Completion

Back Rack Lunges 3×10 (5 each side) AND

Deficit or regular Push Ups 2″ 3×12

Control eccentric, speed on concentric

3. Strength – For Weight

Press Grip Bench Press 5×5 @ 80% of 5RM

4. Conditioning – For Time

10-8-6-4-2-4-6-8-10

Handstand Push Ups Overhead Squats 115-155/75-105lbs

5. Gymnastics Volume – Reps

Every 3:00 for 12:00 Complete a Max Set of Muscle Ups or CTB or reg pullups

Score is total reps

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

12 Empty Bar Press

15 Russian KB Swings

18/10 Calories on AAB

2. Olympic Lift – For Weight

Pause Power Position Clean

Warm Up

4×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

Hang Clean (above knee)

Every 2 Minutes for 12

Minutes

3 Reps @ 70%+

Jerk the last rep NO FAILS

3. Conditioning – For Time

3 Rounds

15 Deadlift 225/155lbs

50′ HS Walk or 5 wall walks

15/12 Calorie Row

4. Bitch Work

20:00 Run

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -4 Steady Rounds

10 Goblet Squats

200m Ski

1 Rope Climb

2. Strength Prep – For

Completion

Box Squat

3×10 @40%

Glute-Ham Raises

3×6

3. Strength – For Weight

Back Squat

3×3 @85%

4. Conditioning – For Time

4 Rounds

8 Squat Snatch 115/75lbs

Run 200m

2 Rope Climbs

Run 200m

14 Minute Cap

5. Bitch Work – For Reps

:15 x 5 on bike

Rest 2-3 Minutes

Score is total calories

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Steady Rounds

20/12 Calories on AAB

20 Alt Jumping Lunges

10 Strict Ring Dips

2. Strength Prep – For

Completion

Sandbag “Front to Back”

Lunges 150/100lbs

4×6 (3 each leg)

Plank Hold

4 Rounds

:30 on / :30 off

3. Strength – For Weight

Back Squat

4×4 @80%

4. Gymnastics Volume – For

Completion

4×10 Horizontal Ring Rows

5. Conditioning – For Time

6 Rounds

6 Power Cleans 155/105lbs

8 Chest to Bar Pull Ups

10/6 Calories on AAB

15 Minute Cap

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up -3 Steady Rounds

1k Bike

15 Banded Good Mornings

10 Light Snatch Balance

2. Olympic Lift – For Weight

Pause Power Position Snatch

Warm Up

4×3 @ 40-60% 1RM

Drop and Reset

Hang Snatch (above knee)

Every 2 Minutes for 12

Minutes

3 Reps @ 70%+

Drop and Reset

NO FAILS

3. Conditioning – AMRAP 12 Minutes

10 Alternating Pistols or mod

10 Toes to Bar

100′ DB Farmer’s Carry

70/50s

4. Bitch Work – For

Completion

30:00 on any Bike