CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – Straight Through

30 Jumping Lunges

40 Calorie Row

30 Single Arm DB OHS

2. Strength – For Weight

Back Squat

Work up to a heavy single around

90%

then

5×3 @ 87.5%

3. Lift – For Weight

Snatch

Warm Up

4×2 @ 60-70%

w/ pause at knee

drop and reset

then

7×1 @ 82.5-92.5%

4. Interval – For Rounds and Reps

AMRAP 4:00 x 3

Rest 2:00

50′ DB Front Rack Lunges 50/35s

15 Push Ups

15 Box Jump Overs 24/20″

Continue where you leave off after

each rest

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up-

30 Bar Facing Burpees

:30 Sandbag Hug

30 DB Snatch

Stretch: Pigeon Pose 2:00/side

2. Interval – 4 Rounds

8 Push Jerk 135-155/95-105lbs

12 HSPU

8 Push Jerk

Rest :90

20 Minute Cap

3. Conditioning – For Time

12-9-6

Muscle Ups or ctb or pu’s

Calories on AAB

Power Snatch 115/75lbs

4. Strength –

Bulgarian Split Squats (w/

Barbell in the Back Rack)

6×10 (3 sets per leg)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

3 Steady Rounds

30′ HS Walk or 3 wall walks

12 DB Thrusters (light)

20 Calories on bike

2. Strength – For Weight

Pause Front Squats

2-2-2-2-2

80%+ 1RM

3. Conditioning- For Time

4 Rounds

50 Double Unders

25 KB Swings 53/35lbs

20 Burpees to 12″ Target

20 Minute Cap

4. Extra – AMRAP 8 Minutes

Row 1000m

Max Rope Climbs in remaining

time

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

AMRAP 3 Minutes

10 OHS 45/35lbs

100m Run

Stretch: Couch Stretch 2:00/side

2. Strength – For Weight

Back Squat

Speed Work

8×3 @ 65%

3. Conditioning – For Time

3 Rounds

40 Air Squats

20 Bench Press 95-135/75-95lbs

10 dball over shoulder 80-100/50-80lbs

4. Extra – 4 Rounds

20 DB Hang Clean and Jerk

50/35lbs

10 Strict HSPU

Transition/Rest as needed

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Metcon (Teams of 2

60-40-20

Bench Press (135-155/95-105)

Power Clean (135-155/95-105)

then bike 10 cals ea fast until you get to 200 cal

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Steady Rounds

10 lateral Squats

10 Goblet Box Step Overs

Row 200m

2. Strength – For Weight

Sumo Deadlift

6-6-6

Heavy, but perfect controlled

reps

3. Interval- For Time

3 Rounds

8 Squat Snatch 115/75lbs

80 Double Unders

8 Squat Snatch

Rest 3:00

4. Bitch Work – 5 Rounds

15/12 Calorie Row

12 Lateral Burpees Over Rower

:90 Rest

18 Minute Cap

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – For Completion

1k Row

3 Rope Climbs

30 S-Arm KB Thrusters

2. Strength – For Weight

Back Squat

Work up to a heavy single around

90%

then

5×3 @ 85%

3. Lift – For Weight

Squat Clean

Warm Up

4×2 @ 60-70%

w/ pause at knee

drop and reset

then

7×1 @ 82.5-92.5%

4. Interval – For Rounds and Reps

AMRAP 4:00 x 3

Rest 2:00

30 KB Swing 53/35lbs

20 Pull Ups

Max Calorie Ski or Row in remaining

time

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up- For Completion

Run 400m

30 Goblet Squats

20 Burpees to Target

Stretch: Calves/Achilles

2. Conditioning – For Time

11-9-7-5-3-1

Alternating DB Snatch50- 70/35-50lbs

Bar Muscle Ups or ctb pullups

3. Interval – 3 Rounds

30 Sit Ups

20 Thrusters 95/65lbs

10/7 Calories on AAB

Rest 3:00

4. Strength – For Weight

Front Rack Walking Lunge Steps

5×10 Heavy but good form

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -3 Steady Rounds

50′ Walking Lunge w/ Plate OH

20 Calories on Bike

2. Lift – For Weight

Pause Overhead Squat

2-2-2-2-2

80%+ 1RM

3. Conditioning- For Time

50′ HS Walk or 5 wall walks

30 Power Cleans 95/65lbs

90 Double Unders

50′ HS Walk or 5 wall walks

20 Power Cleans

60 Double Unders

50′ HS Walk or 5 wall walks

10 Power Cleans

30 Double Unders

50′ HS Walk or 5 wallwalks

4. Bitch Work – For Completion

400m Run x 6

Equal Rest

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

AMRAP 3 Minutes

8 Strict Pull Ups

12 Jumping Squats

24 Double Unders

Stretch: Couch Stretch 2:00/side

2. Conditioning – For Time

10 Rounds

1 Squat Snatch 115-185/85-125lbs*

2 Rope Climbs

3 Strict HSPU *use mats as need to keep strict

15 Minute Cap

*pick a snatch weight that is challenging for you and change to 1 rope climb if needed to stay under time cap

3. Bitch Work – For Completion

2k Bike x 5

Hold 10k Pace for each interval

Rest 2:00

4. Extra – For Completion

10-1

65-75% of 1rm Bench Press

Max set of Strict Ring Dips or choose a set number each time from 1-5

between each round of Bench

Transition/Rest as needed