From Daily WOD

BB & KB

CrossFit Templar – CrossFit

Metcon (Time)

21-15-9

Front Squats (115/75)

SDLHP (1.5/1)

Rest 3 minutes

21-15-9

Shoulder Press (75/55)

KB Swings (1.5/1)

RX+ (2/1.5), FS (135/95), SP (95/65

It’s Friday

CrossFit Templar – CrossFit

Metcon (No Measure)

10 min EMOM (no measure)

Even: 5-7 Snatch Balance

Odd: Plank Hold

Metcon (Time)

RX – 7 Rounds

*2 Chest to Bar Pull-up

7 Hang Snatch (75/55)

7 Barbell Burpees

*Increase reps by 2 each round

RX+ – 7 Rounds

*1 Bar Muscle-ups

7 Hang Snatch (95/65)

7 Barbell Burpees

*Increase reps by 1 each round

Crossfit Open 11.2

CrossFit Templar – CrossFit

Bench Press (3-3-1+)

Athletes should use 90% of their ORM. Record your number of reps in your final set of 1+.

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Pushups are Hand Release

Pre-Game

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

2 Rounds

1:30 to complete

150m Row

M.E. H.R Pushups

30 second rest between rounds

1 min rest

2 Rounds

1:30 to complete

12/10 Calories on Airdyne

M.E SDLHP(1.5/1p)

30 second rest between rounds

1 min rest

2 Rounds

1:30 to complete

150m Row

M.E Lunges

30 second rest between rounds

1 min rest

2 Rounds

1:30 to complete

50 D/U

M.E Grasshoppers

30 second rest between rounds

Stuffed Stuffing

CrossFit Templar – CrossFit

Back Squat (5-3-1+)

Athletes should use 85% of their ORM. Record your number of reps in your final set of 1+.

Metcon (Time)

7 Rounds for time

5 HSPU

9 Overhead Squats (75/55)

RX+ Deficit HSPU (45#) and 115/75