July 30, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up

2:00 of Couch Stretch per side

5 Rounds

5 Strict Pull Ups

10 Thrusters 45/35lbs

10 Jumping Lunges

2. Strength -Front Squat

Work up to a single near

90% Then 10×3 @60%

Tempo Down, Speed up

3. OLY – For Weight

Warm Up Skill Prep

5×5 Pause Push Jerk

Pause for a full 2 second

count in the catch with the

bar overhead Then

Touch and Go Push Jerk

3×10

First and last sets should be

in the 60-70% Range.

Middle set should be based

on feel.

4. Conditioning -AMRAP 7 Minutes

30 DB Box Step Overs 50s/35s to 18-20″ box

40 Calorie Ski

50 DB Walking Lunge Steps 50s/35s

3. “Grateful Shred”- AMRAP 16 Minutes

3 Muscle Ups or ctb or pullups

3 Clean and Jerks 135/100lbs

3 Muscle Ups or ctb or pullups

3 Clean and Jerks 135/100lbs

Rest 1:00

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