CrossFit Dragon Fire – CrossFit
Metcon (No Measure)
AMRAP 20:
20 Sit-Ups
15 Air Squats
10 Push-ups
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
CrossFit Dragon Fire – CrossFit
Metcon (No Measure)
“Gwendnesday”
For Time:
1,000/900 Meter Row
Into…
15-12-9 Clean & Jerks 135 / 95 lb*
30-24-18 Box Jump Overs (24″/20″)
*Every Break: 200 Meter Row
*Time Cap: 15 Minutes
CrossFit Dragon Fire – CrossFit
Metcon (Time)
power snatch 3sets: do some warm up reps to your heavy weight before starting complex
1 heavy (80-90%) then 6 lighter (65-80%)
5 rounds
60 dubs
400 m run
20 db snatches
rest 2 mins between rounds
CrossFit Dragon Fire – CrossFit
Metcon (No Measure)
beep test
on the min for max rounds
7 thruster 75/55
7 pullups
7 burpees
(goal isto last at least 7 rounds min reducing reps as needed or as many as 15 rounds if possible)
CrossFit Dragon Fire – CrossFit
Metcon (Time)
pwr clean:on the min for 10 min 2@70%
4 rounds
400 m run or 500m row
3 rounds of macho man =
3 pwr clean, 3 fs, 3 push jerks
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
Sq snatch- build to heavy for you
amrap 14
2 rope climbs or 8 rope pulls
4 burp box jumps
8 db snatch
CrossFit Dragon Fire – CrossFit
Metcon (No Measure)
on the 2min x10 rounds
200m run
12 wallballs
CrossFit Dragon Fire – CrossFit
Metcon (No Measure)
Bench Press
On the 2:00 x 9 Sets:
Set 1: 5 Reps @ 78%
Set 2: 3 Reps @ 81%
Set 3: 1 Rep @ 84%
Set 4: 5 Reps @ 81%
Set 5: 3 Reps @ 84%
Set 6: 1 Rep @ 87%
Set 7: 5 Reps @ 84%
Set 8: 3 Reps @ 87%
Set 9: 1 Rep @ 90%
“Albacore” IQFA
For Time:
800 Meter Row
80Sit-ups
500 Meter Row
50 Push-ups
300 Meter Row
30 Toes to Bar
Time Cap: 20 Minutes
CrossFit Dragon Fire – CrossFit
Metcon (Time)
work up to a heavy c&j for the dat
“Kinda”
10-9-8-7-6-5-4-3-2-1:
Deadlifts 225 / 155 lb
Dumbbell Hang Power Cleans 50 / 35 lb’s
Strict Handstand Push-ups
Time Cap: 20 Minutes
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
ohs 3×5 light3x3 med 3×1 heavy
“Fighting Words”
3 Rounds For Total Reps:
1 Minute Chest To Bar Pull-ups
1 Minute Overhead Squats
1 Minute Double Unders
1 Minute Power Snatches
1 Minute Bar-Facing Burpees
1 Minute Rest
Barbell: 75 / 55 lb