March 21st, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

A little fun one from Crossfit Hawaii

Partner Workout – Dumbbell (50/35)

600m Run – 60 DB Snatches

400m Run – 40 DB Snatches

200m Run – 20 DB Snatches

Partners Run at same time and split reps

*you can sub rowing if you want

March 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up -3 Rounds

25 Calorie Row

25 Wallballs

2. Lift – 10 Round EMOM of

1rep@ 80% Squat Clean and Jerk

3. Metcon – For Time

40/32 Calorie Row Straight into 10-8-6-4-2

Squat Snatch 95/65lbs

Box Jump Over 24/20″

*More Options: Power Snatch to OHS

4. Flush –

30-50 minutes on the bike at a comfortable pace.

March 19, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up -3 Rounds

20 Air Squats w/ :01 pause

20 Banded Good Mornings 1:00 on any Bike

2. Lift – Back Squat

6×2 (Start around 85%) Rest as needed

3. Metcon – For Time

40-30-20-10

Wallballs 20/14lbs

Deadlifts 115/75lbs *More Options:

Try 35-25-15 Rep Scheme

4. Interval – For Time

4k Bike Rest 5:00

4k Bike

March 16, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up – 4 Rounds

10 Goblet Squats

10 Push Ups

10 Band Pull Aparts

2. Lift

Push Jerk

Find 1RM in 15 Minutes

3. Metcon – AMRAP 20 Minutes 750m Row

20 Alternating Pistols

60 du’s

*1 leg alt box squats for sub to height as needed

4. Interval – For Reps

8 Rounds

1:00 on

1:00 off

On Air Assault Runner Or choose repeatable 1:00 distance

*More Options: Less total intervals

Nineteen-point-four

CrossFit Dragon Fire – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

March 13,2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up – 2 Rounds

20 Overhead Squats 45/35lbs 30/25 Calorie Row

2. Lift – For Weight

Power Snatch EMOM for 8 Minutes 2 rep @ 75%



3. Metcon – For Time

500m Row 40 Thrusters 45lbs

500m Row 30 Thrusters

500m Row20 Thrusters

500m Row10 Thrusters

*More Options: Less Thrusters

4. Flush – For Completion

30-50 minutes on the bike at a comfortable pace.

March 12, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up 3 Rounds

:30 Wallsit

:60 on AAB

:90 Plank Hold

2. Lift – For Weight

Front Squat

5×3 (Start around 85%) Rest as needed



3. Metcon -AMRAP 12 Minutes 12/8 Calories on AAB

9 Chest to Bar Pull Ups

6 Sandbag Cleans 80-100/50-80lbs *More Options:

Pull Ups instead of CTB Any odd object instead of Sandbag

4. Interval – For Time

2000/1750m Ski Rest 3:00 1500/1200m Rest 2:00 1000/800m Rest 1:00 500/400m

March11, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warmup:

AMRAP 3 Minutes

30 Double Unders

10 KB Swings

10 Pull Ups

2. Lift –

Squat Clean and Jerk

6×2 @ 80-85%

Drop and Reset Rest as needed

3. Metcon – For Time

3 Rounds

80 Double Unders

40 DB Snatch 50/35lbs

4. Interval – For Reps

AMRAP 6:00 x 3

Rest 2:00

800m Run

Max Rope Climbs in remaining time

Score is total Rope Climbs

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