By James Quinn

#celly

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

“#celly”

3 Rounds

2 minutes

12/10 Cal Bike

Max Effort Power Cleans (115/75)

2 minute Rest

2 minutes

15/12 Cal Row

Max Effort Burpee Box Step ups (24/20)

2 minute Rest

RX+(135/95) Burpee Box Jumps

*only M.E. Movements are counted.

Sippin’ on Straight Chlorine

CrossFit Templar – CrossFit

Metcon (No Measure)

20 minutes

Shoulder Press (90% of 1RM)

75% 1X5

85% 1X3

95% 1+

85% 1+

After each set of shoulder press do a set of Max effort strict Pull ups or Ring Rows.

Shoulder Press (95% 1+)

Shoulder Press (85% 1+)

Metcon (AMRAP – Reps)

6 min AMRAP

Buy In – 400M Run

5 Pull-ups

3 HSPU

10 KB Hang Snatch (5 each arm) (1.5/1)

Rest 2 Min

5 min AMRAP

Buy In – 300M Run

5 Pull ups

3 HSPU

10 KB SDLHP

Rest 2 min

4 min AMRAP

Buy In – 200M Run

5 Pull-ups

3 HSPU

10 KB Hang C&J (5 each arm)

RX+ C2B, Deficit HSPU (45#)

Float and Fly

CrossFit Templar – CrossFit

Metcon (No Measure)

10 min EMOM

Even: Plank

Odd: Chest to Deck Push-ups (athlete should select a challenging number to complete each round)

Metcon (AMRAP – Reps)

18 minute AMRAP

10-20-30-40-50 ….

Double-Unders

KB Swings (1.5/1)

Sit-ups

RX+ all movements unbroken

Minimal Mercy

CrossFit Templar – CrossFit

Metcon (Time)

500M Row

30 Back Squats (135/95)

2 minute Rest

500M Row

30 Thrusters (115/75)

2 minute Rest

500M Row

30 Overhead Squats (75/55)

2 minute Rest

30 Burpees

RX+ (155/105), (135/95), (115/75)

Absolute Sith

CrossFit Templar – CrossFit

Metcon (No Measure)

20 minutes

Deadlift (90% of 1RM)

75% 1X5

85% 1X3

95% 1+

85% 1+

Athletes will record 95% 1+ and 85% 1+.

Deadlift (1+ 95%)

Deadlift (1+ 85%)

Metcon (AMRAP – Reps)

9 min AMRAP

20 Box Step ups 30/24

10 Hang Cleans 95/65

15 Situps

2 min Rest

9 min AMRAP

10 bar facing burpees

20 front rack lunges 95/65

15 Sit-ups

RX+ 135/95

Cash out

3 min of planks

50 good mornings

Rainy Weekends

CrossFit Templar – CrossFit

Metcon (No Measure)

20min to build up to a heavy 1RM Snatch or C & J

Snatch (Build to a heavy 1 RM)

Clean and Jerk (Build to a heavy 1RM)

Metcon (Time)

21-15-9

Snatch(115/85) or Clean & Jerk(135/95)

Toes to Bar

BHT

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

5 Rounds

1 minute M.E. Sandbag squats(100,70)

1 minute M.E. Double Unders

1 minute rest

RX+(125/100)

Cash out (no measure): 50 pull-ups then 50 push ups, add a 20# vest for fun

Busted Taillight

CrossFit Templar – CrossFit

Metcon (No Measure)

20 minutes to complete

Shoulder Press (90% of 1RM)

70% 1X3

80% 1X3

90% 3+

80% 3+

Between each set of shoulder press do a set of Max effort strict Pull ups or Ring rows.

Athlete will record 90% 3+ and 80% 3+

Shoulder Press (90% 3+)

Shoulder Press (80% 3+)

Metcon (Time)

50 Cal Row

50 Alt DB C&J (50/35)

50 Ring Rows

50 GHD

50 SDLHP(2p/1.5)

Athlete may divide reps as they see fit:

Cash Out

10 TGU

Ballin

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

40 Double-unders

20 Mason Twists (20/14)

20 Wallballs (20/14 @ 10ft)

Cash Out

4 minutes Couch Stretch

4 minute Figure 4 Stretch

Feisty Fish

CrossFit Templar – CrossFit

800m Run (Time)

Max Effort 800m Run
Athlete will have 8 minutes to complete. Remaining time is rest

400m Run (Time)

Max Effort 400m Run
Athlete will have 4 minutes to complete. Remaining time is rest

200m Run (Time)

200m run
Athlete will have 2 minutes to complete. Remaining time is rest

Metcon (Time)

10*9*8*7*6*5*4*3*2*1

Front Rack Lunge (115/75)

Hand Release Push-ups

*100M Run

RX+ for all run(800/400/200/100s) 20#vest