CrossFit Dragon Fire – CrossFit
Metcon (Time)
“Sager’s Wager”
5 Rounds For Time:
60 Double Unders
15 Overhead Squats 115 / 85 lb
3 Rope Climbs (15ft.) or 6 ctb or 9 pull-ups
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
hang sq clean and jerk- build to a heavy getting in about 15 reps along the way starting at 75%
amrap 7
3 c&j 135/95
3 ttb
6 6 9 9…..
CrossFit Dragon Fire – CrossFit
Metcon (Time)
3 rounds
600 m row
12 deadlifts heavy for you
21 burpee box over
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
lift – snatch 5 sets of 3 you pick weight for good form
amrap 20
5 hspu or heavy seared box preas
10 pistols or mod to box or jumping air squats
15 pull-ups or ring rows
CrossFit Dragon Fire – CrossFit
Metcon (No Measure)
ohs on the 2:30×6 sets
start at 70% and build
for time 10 min cap
20 power cleans
20 bench press
20 OHS
pick weights
CrossFit Dragon Fire – CrossFit
Metcon (Time)
hang squat snatch on the 2:30x6sets build from 70% go up ea round
6 rds
8 power snatches
8 bar facing burpees
pick weight
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
push jerks on the 2:30x6sets 2-3 push jerks at 75-80%
open 12.4 wod amrap 12
150 wall balls
90 double unders or singles
30 ring muscle ups or ctb or pullup
CrossFit Dragon Fire – CrossFit
HAPPY THANKSGIVING
HAPPY THANKSGIVING- GYM CLOSED
CrossFit Dragon Fire – CrossFit
Metcon (Time)
dead lift on the 3x5sets 5 reps at 70%
10 9 8 7 6 5 4 3 2 1
deads 225/155
hspu
after ea round 30′ hs walk or 2 wall walks
time cap 20 min.
CrossFit Dragon Fire – CrossFit
Metcon (Time)
7 rds for time
7 double db front squats
7 ctb pullups
7 double db push press
7 ttb
time cap 21 min