CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – roll out for 2 mins then

Alternating EMOM 8:00

row, bike or ski

10 Dumbbell Power Snatch

2. Strength -Snatch

6×3 @70% Drop and Reset

“Steady Krueger” – 10 Rounds

10/7 Calorie Ski

10 S-arm Hang DB Snatch 50/35lbs

5. Interval – 8 Rounds

15 Wallballs 20/14 to 10/9′

30′ HS Walk or 3 wall walks

Rest :30

Skill – For Completion

6 Rounds

4/2 Strict Pull Ups

5 Gymnastics Kipping Pull Ups

Rest 1-2 minutes

try and go right from strict into kipping staying on bar

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

AMRAP 4:00

Ski 500m (moderate pace)

10 Lunge Steps with a twist

Max Burpee Pull Ups in time remaining

Strength – Deadlift

Work up to a single near 80% Then

1×15 Slightly heavier than week 1

if it was smooth last week

2. Conditioning – For Time

Row 1200/1000m

50 Kettlebell Swings 53/35lbs

25 Pull Ups

Row 800/700m

35 Kettlebell Swings 53/35lbs

15 Pull Ups

Row 400m

20 Kettlebell Swings 53/35lbs

10 Pull Ups

5. “Presse Pinkman” –

AMRAP 3 Minutes x2

Run 400m

Max DB Push press in remaining time*

50/35lbs or heavier*

Rest 3:30 Between AMRAPs

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

In teams of two, 20 min AMRAP

partner 1 completes:

5 burpee box overs

10 TTB

15 RKBS

While Partner 2 bikes for max cals

continue trading for 20 minutes

score is total cals

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – Every 1:30 For 6:00

5 Inch Worms

10 Medball Cleans**

5 Knees to Elbows**Alternate rounds of medball cleans and wallballs

2. Strength – 1RM Snatch

3. “Marty McThigh” – AMRAP 13 Minutes

16/12 Calorie Bike

16 dball over shldr 100-150/80-100lbs

20 Toes to Bar

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

15 Banded Good Mornings then-2 Rounds

200m Run

8 Pause Front Squats

6 Strict Pull Ups then

-15 Banded Good Mornings

4. Strength – Deadlift-Work up to a single near 80%Then1x15 Be conservative in your week 1 weight choice knowing there are 5 more sets of 15 throughout the phase.

5. Conditioning – AMRAP 8 Minutes

9 Power Snatch 75/55lbs

25′ HS Walk or 3 wall walks

2. “Optimus Climb” –

Run 400m

21 Front Squats 95/70lbs

1 Rope Climbs

Rest 3:00Run

400m

15 Front Squats 135/100lbs

2 Rope Climbs

Rest 3:00Run 400m

9 Front Squats 185/130lbs

3 Rope Climbs

Rest 3:00

Run 400m

6 Front Squats 205/145lbs

4 Rope Climbs

Rest 3:00

Run 400m

3 Front Squats 225/160lbs

5 Rope Climbs

*change weight and rope climb subs as needed

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

10 Deadlifts (Light)

10 Front Squats (Light)

10 Gymnastics Kips

10 Squat Cleans

10 Push Jerks

2. Lift – Find a 3RM Touch and Go

Squat Snatch

3. “Chalk on the Wild Side” –

For Time

30/25 Calorie Row

20 Clean and Jerks 135/95lbs

50 Toes to Bar

Rest 3:00

30/25 Calorie Row

20 Power Snatches 135/95lbs

40 Chest to Bar Pull Ups

Rest 3:00

30/25 Calorie Row

20 Overhead Squats 135/95lbs

30 Bar Muscle Ups or ctb or pu’s

*mod weight as needed to be able to move 2-3 reps at a time.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

for time:

10-9-8-7-6-5-4-3-2-1 of

Hang power clean (95/65)

Toes to Bar

after every even numbered set, row 150m

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up -2:00 of Couch Stretch per side

2 Rounds

Run 200m

10 Single DB OHS (10 per Arm)

10 Ring Rows

2. Strength -Back Squat

Find New 5RM

Lift 2 – Find 3RM Strict Press

3. Conditioning -AMRAP 8 Minutes

10 DB Squat Snatch (pick weight with good form)

3 Burpee Muscle Up or burp ctb or pullup

4. “Like a Rolling Groan” -AMRAP 30 Minutes

2 Mile Ski

2 Mile C2 Bike

Max Distance Run in Remaining Time

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

20 Banded Good mornings

20 Glute Bridges

Then

12-9-6

Row Calories

Ski Calories

Shoulder Taps

2. Strength -Build up to a smooth heavy

deadlift single

AMRAP 17 Minutes

60/50 Calorie Ski

60 Air Squats

30/25 Calorie Ski

30 Air Squats

6. 6 Rounds

12 Push Ups

9 Hang Power Cleans 135-155/95-110lbs

6 Push Press 135-155/95-110lbs

Rest 1:00

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Row 500m Then

3 Rounds

5 Burpee Broad Jumps

10 Pause Back Squats

:15 AAB

2. Lift –Back Squat 5×5 @90% of 5RM

3. Conditioning – For Time

40 Clean and Jerks 135/100lbs

*5 Chest to Bar Pull Ups every minutes starting at 0:00.

4. Bitch Work –

900m Row

Rest 5:00

700m Row

Rest 4:00

500m Row

Rest 3:00

300m Row