CrossFit Dragon Fire – CrossFit
Metcon (Calories)
20 min AMRAP
5 d-ball over shoulder 80/100
10 cal on air runner
15 RKS 53/35
20 pulls on rower
score is total cals on rower.
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
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
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
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
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
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
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
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
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