CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up 4 Rounds

:20 Hang from Pull up Bar

6 Shoulder Press from Split Position*

6 Ghd or 10 abmat Sit ups

2. Strength – Split Jerk

5 @62.5% 5 @65% 5 @67.5%

5 @70% 5 @72.5% 5 @62.5%

OLY – For Weight

Every other minute for 20 Minutes

Snatch Skill Complex for quality:

1 Drop Snatch + 1 Pause OHS + 1 Pause Power Position Snatch + 1 Pause OHS

3. “Slugs Bunny” –

30 Sit Ups

200m DBALL Carry 100/80lbs

30 Sit Ups

Bitch Work -5 Rounds

100m Ski

Rest 2:00

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up

Row 800m

20 Wall Balls

10 Seated Box Jumps

2. Strength -Back Squat

Warm up to a single at 80-90%

Then 10×3 @65%

OLY – For Weight

Every other Minute for 12 Minutes

4 Squat Cleans @70-75%

Conditioning – 5 Rounds

30 Double Unders

10 Chest to Bar Pull Ups

30 Double Unders

10 Overhead Squats 115/80lbs

“Walter Flight” – For Reps

AMRAP 4:00 x 4

6 Box Jumps 30/24″

5 HSPU

6 Box Jumps 30/24″”

5 HSPU

12 Deadlifts 205/135lbs

5 HSPU

Rest 3:00 between AMRAPs. Restart each AMRAP.

Skill – AMRAP 8 Minutes

UB Sets of 4 Toes to Bar

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Foam Roll Lats 1:00/ Side Then

AMRAP 4:00

15 Hang Squat Clean and jerks

15 GHD sit ups

Ski in remaining time

2. Strength – Snatch

6×3 @75% Drop and Reset

“MACE” – For Time

30 Clusters* 115/80lbs

*Cluster jerks permitted

3. Bitch Work – 3 Rounds

50/38 Calorie Row

Rest 1:00

40/30 Calorie Row

Rest 1:00

30/22 Calorie Row

Rest 1:00

Skill – practice HS Walks or hs holds for 5 mins

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 3 Rounds

Run 200m

10 Inch Worms

5 Strict Ring Dips

Strength -Deadlift

Work up to a single near

80% Then 1×15

Slightly heavier than week 2

if it was smooth last week

2. “Grippy Longstocking” –

EMOM 9 Minutes – Rotate Movements

Max Rep Hang Power Snatch 115/75lbs

4/3 Muscle Ups or ctb plus ring dip

40 Double Unders

Score is total Hang Power Snatch

3. Bitch Work -3 Rounds for time

12-10-8-6

UB Sets of Wallballs 30/20lbs*

Rest 2:00**

*You must drop the ball in between sets.

**Rest 2:00 after a complete set (12-10-8-6)

Rest as little as needed to stay unbroken

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – F

3:00 Assault Bike Then

12-9-6

Ring Rows

Jump Squats

*:30 Free Standing HS Hold after each round

2. Strength – Every 2:30 for 10:00

10 Front Squats

Flush on C2 Bike During Rest Periods

Choose a weight between

60 and 70% you’re confident

you can move for four sets.

Conditioning – AMRAP 8 Minutes

Run 800m

20 Chest to Bar Pull Ups

20 Pull Ups

Max 30′ Walking Lunge

Sections in remaining time

3. “Ski Wee Herman” –

Every 2:00 for 28 Minutes

400m/350m Ski

Even Rounds: ≤30spm

Odd Rounds: ≥36spm

5. Skill – 4 Rounds

15-25 KB Push Press Rest 2:30

Use lighter KBs than

35s/26s from last weeks test

CrossFit Dragon Fire – CrossFit

Metcon (Time)

5-10-15-20-25-20-15-10-5 calories of:

Air bike

Rower

Assault runner

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

3 Rounds

Row 200m

10 Front Rack Box Step Ups 20″

10 RDLs

2. Strength – Split Jerk

5 @60% 5 @62.5% 5 @65%

5 @67.5% 5 @70% 5 @60%

OLY – For Weight

Every other minute for 20 Minutes

Snatch Skill Complex for quality:

1 Drop Snatch + 1 Pause OHS + 1 Pause Power

Position Snatch + 1 Pause OHS

AMRAP 15 Minutes

AAB 1/0.9k

20 Hang Power Cleans 100/75lbs

3. Interval –

10 Deadlifts 275/185lbs

20 Box Jump Overs 30/24″

30 Thrusters 75/55lbs

Rest 5:00

30 Thrusters 75/55lbs

20 Box Jump Overs 30/24″

10 Deadlifts 275/185lbs

5. “Buzz Smiteyear” –

AMRAP 20 Minutes

16/10 Calorie Row Rest :90

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Run 400m

20 Duck Walk Steps*

20 Goblet squats

20 Burpees to Target

2. Strength – Back Squat

Warm up to a single at 80- 90%

Then 10×3 @62.5%

OLY – Every other Min for 12 Minutes

3 Power Cleans @70%

Conditioning – AMRAP 5 Minutes

Row 750/675m

14 dball over shoulder 80-100/50-80lbs

Max Rower Facing Burpees

in remaining time

3. “Splatniss Everdeen” –

AMRAP 20 Minutes

12 DB Step Ups 50/35lbs

9 Box Facing Jump Over 20/16

6/4 Muscle Ups or CTB plus dips

12 DB Step Ups 50/35lbs

9 Box Facing Jump Over 20/16

6/4 Muscle Ups or ctb plus dips

Rest 2:00

3. Skill – For Completion

2 Rounds

Climb the Ladder

2-4-6… Kipping HSPU Rest 3 Minutes

If you feel like your next set

won’t be completed, skip it

in the first round. Goal is to

beat your score from round

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