CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up 3 Steady Rounds

Row 500m

15 Good Mornings 75/55lbs

15 Push Ups

2. Oly- Snatch

12 Snatch @ 75% 1RM

Rest 3:00

8 Snatch @ 80% 1RM

Rest 3:00

4 Snatch @ 85% 1RM Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both

3. Met-Con For Time

4 Rope Climbs

25/20 Calorie Ski or Bike

40 Sumo DLHP 95/65lbs

25/20 Calorie Ski or Bike

4 Rope Climbs

4. Bitch Work- 4 Rounds

15/12 Calorie Row

15 Chest to Bar Pull Ups

Rest 2:00

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1.Warm-up

Row 100/80 Calories

2. Strength

Back Squat

4×2 @ 90%+

Add 5-10lbs if you completed last week

3. Met-Con

AMRAP 7 Minutes “13.4”

Climb the Ladder

3 Clean and Jerk 135/95lbs

3 Toes to Bar

6/6, 9/9, etc…

4. Accessory

40 Box Jump Overs 24/20″

10 Bar Muscle Ups

10 Deadlift 205/135lbs Rest :90

20 Box Jump Overs 24/20″

10 Bar Muscle Ups

20 Deadlift 205/135lbs Rest :90

10 Box Jump Overs 24/20″

10 Bar Muscle Ups

40 Deadlift 205/135lbs *More Options:

2x Chest to Bar instead of Bar Muscle Ups

Less weight on Deadlifts

Back Squat (4×2)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Primer- 3 Rounds

50ft Hs Walk or 5 wall walks

20 Jump Squats

2. Met-Con For Time

4 Rounds

500/450m Ski or Bike

15 Bench Press 95-135/75-95lbs

100′ Walking Lunge Steps

3. Interval

AMRAP 4 Minutes x3

8 Front Squats 145-185/105-125lbs

12 Ring Dips

40 Double Unders

Rest :90

4. Bitch Work

Every 6 Minutes for 24 Minutes 2.5/2.0k on AAB or less distance if more rest needed

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Weakness Warm-up

Bike 5/4k

2. Oly

Squat Snatch

Build to Heavy Single

Then

3 Rounds

Not for time

Max Hang Squat Snatch @ 70%

Lateral Bar Burpees*

Subtract number of Squat

Snatch from 40, and complete

that many Lateral Bar Burpees

for your rest period.

3. Met-Con

AMRAP 10 Minutes

21 Wallballs 20/14lbs

15 Box Jumps 24/20″

9 Chest to Bar

4. Bitch Work

For Time

Row 1500/1300m x 3

Rest 2:00

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

15 min AMRAP

in teams of two

30 pullups

each member does 5 pullups then switch

then exactly 20 strokes each on rower for cals

run 900m on air runner switching every 150m

then exactly 20 strokes each on rower for cals

continue cycling this way until time up.

score is total calories.
New February tracks will probably include this song. https://youtu.be/LBEAxqHwwYY?t=34

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Primer AMRAP 4 Minutes

Run 100m

5 Power Snatch 115/75lbs

2. Strength

Front Squat

For Time

6×6 @ 75%

3. Met-Con

Every 4 Minutes for 16 Minutes

15 Dumbbell Box Step Overs

50/35s

15 Deadlifts 225/155lbs

Max Double Unders in remaining

time

No Rest

4. Interval

AMRAP 5 Minutes x 3

12 Alternating Pistols

10 Push Ups

8 Power Snatch 115/75lbs

Rest 2:00

*box pistols or gob squats for sub on pistols

Front Squat (6×6 75%)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up 3 Steady Rounds

10 Kipping Pull Ups

20 Overhead Walking Lunge

Steps w/ Empty Bar

20 Calorie Row

2. Oly- Clean

18 Clean @ 70% 1RM

Rest 3:00

12 Clean @ 75% 1RM

Rest 3:00

6 Clean @ 80% 1RM

Percentages based on 1RM

Power Clean

Clean reps can be Power, Squat,

or a mix of both

3. For Time 3 Rounds

Row 500m

8 Muscle Ups

24 Dumbbell Snatch 50/35lbs

*More Options:

Less Muscle Ups each round

2x Chest to Bar instead of MU

4. Bitch Work-NFT

5 Rounds

15/9 Calories on Assault Bike

50′ Handstand Walk or 5 wall walks

Rest :90

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Weakness Warm-up

60 Bar Facing Burpees

2. Strength

Back Squat

4×2 @ 90%+

Add 5-10lbs if you completed

last week or stay where you were at

3. Met-Con

AMRAP 17 Minutes

“13.1”

40 Burpees to Target 6″

30 Snatch 75/45lbs

30 Burpees to Target

30 Snatch 135/75lbs

20 Burpees to Target

30 Snatch 165/100lbs

10 Burpees to Target

Max Snatch Reps 210/120lbs

*More Options:

Scale the weight jumps back

each round if needed

4. Accessory-not for time

3 Rounds

35 Thrusters 45/35lbs

100′ dball carry 100-150/80-100lbs

15 Strict Pull Ups

Rest 3:00

Back Squat (4×2 90%)

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Primer- 3 Rounds

500m Bike

15 V-Ups

2. Met-Con- For Time 3 Rounds

20/12 Calories on bike

20 Push Jerk 95-135/75-95lbs

20 Push Ups

3. Interval

Every 3 Minutes for 15 Minutes

50′ Dumbbell Front Rack

Lunge 50/35s

12 Dumbbell Thrusters

50/35s

12 Toes to Bar

4. Bitch Work

Every 3 Minutes for 21

Minutes

20/15 Calorie Row

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Weakness Warm-up Ski 2K

2. Oly

Squat Clean

Build to Heavy Single

then

3 Rounds-Not for time

Max Hang Squat Cleans @ 70% Bar Facing Burpees* Subtract number of Squat Cleans from 40, and complete that many Bar Facing Burpees for your rest period.

3. Met-Con

AMRAP 8 Minutes

100 Double Unders

10 DB Burpee Box Overs 24/20″ 50/35s

100 Double Unders

10 DB Burpee Box Overs 24/20″ 50/35s

100 Double Unders

Max Rep DB Burpee Box Overs 24/20″ 50/35s

*More Options:

Less Double Unders each round so you can do the other movements

4. Bitch Work

800m Run x 6

Rest 2:00

Options:

Less intervals or less distance