Nov. 12, 2020

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

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