Dec. 5, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

4:00 Row Then

8 Burpee Pull Ups

8 Hang Muscle Cleans

6 Burpee Pull Ups

6 Hang Power Cleans

4 Burpee Pull Ups

4 Hang Squat Cleans

2. Strength – Every 2:30 for 10:00

10 Front Squats

Flush on C2 Bike During

Rest Periods

Heavier than week 2

Interval – For Time

4:00 on 1:00 off until you

accumulate*

150 Calorie Ski

150 Push Ups

*Partition any way

4. “Spewie Griffin” –

Every 2:00 for 20 Minutes 300m Run

In remaining time, walk as recovery

12-04-2020

CrossFit Dragon Fire – CrossFit

A: Metcon (No Measure)

EMOM 10

3r + 3l KB Snatch 53/35

5 double unders

add 5 double unders each round

B: Metcon (AMRAP – Reps)

5 rounds

15 seconds max Air Assualt runner cals

rest 45 seconds

15 seconds max pushups

rest 45 seconds

15 seconds max box steps

rest 45 seconds.

score is total reps and cals

Dec. 3, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Rounds

15 Wallballs

15 Band Pull Aparts

15 Calorie any Machine

2. Strength -Split Jerk

5 @67.5% 5 @70% 5 @72.5%

5 @75% 5 @77.5% 5 @67.5%

4. OLY – Every other min for 20

Snatch Skill Complex for quality:

1 Drop Snatch + 1 Pause OHS +

1 Pause Pwr Pos Snatch + 1 Pause OHS

3. “Winnie-The-Flu” –

50/40 Calorie Bike

35 Burpees to 12″ Target

Bitch Work – AMRAP 20 Minutes

125/100m Row, Damper @ 10/9

Rest 2:40

Dec. 2, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

20 Calorie AAB – Moderate Pace

10 Inch Worms

20 Hang Power Snatch

10 A-Frame Toe Touches

20 Gymnastics Kips

2. Strength – Back Squat

Warm up to a single at 80- 90%

Then 10×3 @70%

4. OLY -Every other Minute for 12 min

4 Squat Cleans @70-80%

5. Conditioning – For Reps

AMRAP 12 Minutes

3 Muscle Ups or 3ctb+3ring dips

30′ HS Walk or 3 wall walks

9 Deadlift 185/125lbs

Dec. 1, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Every 2:00 For 8:00

Row 10 Calories

10 Snatch Balance

2. Strength – Snatch

7×2 @85%

Drop and Reset

3. Interval – AMRAP 15 Minutes

16/12 Calorie Ski

14 Shoulder to OH 115/75lbs

Rest 1:00

Nov. 30, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up 3 Rounds

6 Devils Press 35s/25s

Row 200m

6 DB Step Overs

Strength – Deadlift

Work up to a single near

80% Then 1×15

AMRAP 20 Minutes

21/17 Calorie Row

15 Wallballs 20/14lbs

9 Chest to Bar Pull Ups

Bitch Work – 4 Rounds nft

15 slamball

40 Double Unders*

*try to do du’s ub or largest sets possible

Nov 25, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm Up –

30 Calorie Assault Bike Then

AMRAP 4:00

5 Burpee Box Jumps

10 Single Arm DB Sotts Press (5/5)

5 HSPU with Pause at extention.

2. Strength – Back Squat

Warm up to a single at 80- 90%

Then 10×3 @67.5%

OLY –

Every other Minute for 12 Minutes

3 Power Cleans @70-75%

Conditioning – AMRAP 8 Minutes

2 Box Jump Overs 36/30″ *

10 HSPU

60′ Walking Lunges (30/30)

*Add 2 Reps each round

Bitch Work -Every 3 Minutes for 15 Minutes 100m row sprint

5. Skill – For Completion

AMRAP 2 Minutes

Sets of 5 Unbroken Pull Ups Rest 3:00

AMRAP 2 Minutes Sets of 3 Unbroken Chest to Bar Pull Ups Rest 3:00

AMRAP 2 Minutes

Sets of 2 Unbroken mu or subs

Nov 24, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up –

EMOM 8:00 (:40 of work)

Bent over rows

Ski Calories

OHS

Kb Deadlifts

2. Strength – Snatch 6×3 @80%

Drop and Reset

3. “Hermione Danger” – 9 Rounds

Row 250m

6 Dball over shldr 100/80

4. Bitch Work –

6 Rounds

0:30 Ski for meters Rest :15

4 Rounds

1:00 Ski for meters Rest 0:30

2 Rounds

2:00 Ski for meters Rest 1:00

1 Rounds

4:00 Ski for meters Rest 2:00

5. Skill – practice mu’s or subs for 5 mins

Nov. 21, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

4:00 Machine of Choice Then

10 KB Sumo Deadlifts

10 KB Pull Throughs (https:

//www.youtube.com/watch?

v=S7nD_0KovBI)

10 KB High Pulls

10 Lateral Burpees over KB

2. Strength – Every 2:30 for 10:00

8 Front Squats

Flush on C2 Bike During Rest Periods

4. Conditioning -Every 2 Minutes for 12

Minutes including 0:00

14/10 Calorie AAB

Max Rep KB Swings 53/35lbs in remaining time

No rest Score is total Swings.

5. “Run Weasley” – For Time 5 Rounds

800m Run* or row 1k, or 600m on air runner

Rest 1:30

Start at your 5K PR Pace and work to be faster each interval

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