CrossFit Templar – CrossFit

Split Jerk (5-3-1+)

20 minutes

Split Jerk 5 x 3 x 1+

Athlete will build to a heavy set of 5 reps then complete a set of 3 and a max effort set at the same weight. Athletes will record their max effort set.

Metcon (Time)

3 Rounds

40 Double-unders

20 Goblet Squats (1.5/1)

400M Run

RX+ (2/1.5)

*20 minute Time Cap

CrossFit Templar – CrossFit

Metcon (Time)

For Time

Buy In 50 Calorie Row

10-8-6-4-2

Pull-ups

HSPU

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

Shoulder to Overhead (75/55)

SDLHP

Then

25 Chest to Deck Push-ups

RX+ Chest to Bar (95/65)

Masters (65/40)

CrossFit Templar – CrossFit

Deadlift (Buiding 5-3-1+)

20 minutes

Deadlift 5 x 3 x 1+

Athlete will build to a heavy set of 5 reps then complete a set of 3 and a max effort set at the same weight. Athletes will record their max effort set.

Metcon (AMRAP – Reps)

15 minute AMRAP

100M Run

10 Burpees

200M Run

20 Lunges

RX+ 20# Weight Vest

Runs count as 1 rep per 100M. Each round is worth 33 reps.

CrossFit Templar – CrossFit

Metcon (Time)

3 Rounds

20 Wallballs (20/14 @ 10ft)

20 Sit-ups

3 minute Rest

3 Rounds

15 Thrusters (95/65)

15 Butterfly Sit-ups

3 minute Rest

800M Run

RX+ (30/20 @ 10ft) (115/75)

Masters (14/10 @ 9ft) (75/45)

CrossFit Templar – CrossFit

300m Sled Pull (Time)

300m Sled Pull(135/95)
Athletes will have 10 minutes to complete the following. With remaining time rest.

Masters RX(95/65)

Metcon (AMRAP – Reps)

AMRAP 5

10 KB Swings(1.5/1p)

10 Pushups

Rest 3 min

AMRAP 5

10 Clean and Jerks(135/95)

10 Burpees

CrossFit Templar – CrossFit

Metcon (Time)

400m run

40 Jumping Air Squats to MB

300m run

30 Prisoner Situps w PVC

200m run

20 Drag Rope D/U

100m run

10 Pull-ups

5 Burpees

10 Pull-ups

100m run

20 Drag Rope D/U

200m run

30 Prisoner Situps w PVC

300m run

40 Jumping Air Squats to MB

400m run

CrossFit Templar – CrossFit

Metcon (Weight)

Athletes may start with either the EMOM or Row

Back Squat

EMOMx5

1@90%

EMOMx5

2@85%

EMOMx5

3@80%

Score is total weight lifted.

Rest 5 minutes

Athletes will have 15 minutes

To Row 1000m, 500m, 250m

Athletes may rest as needed between distances and can complete the

distances in any order.

250m Row (Time)

Max Effort 250m Row

500m Row (Time)

Max Effort 500m Row

1000m Row (Time)

Max Effort 1000m Row

CrossFit Templar – CrossFit

Split Jerk (Warm up then 3-3-3)

20 minutes

Split Jerk 3x3x3

Build to a heavy set of 3 reps. Then complete 3 sets of 3 reps at that heavy weight.

Metcon (Time)

20 min time cap

For Time

10 Alt DB Snatches (50/35)

100M Run

20 Alt DB Snatches

200M Run

30 Alt DB Snatches

300M Run

20 Alt DB Snatches

200M Run

10 Alt DB Snatches

100M Run

Masters (35/20)

CrossFit Templar – CrossFit

Metcon (Time)

Athletes may complete in any order and divide reps as they see fit.

1600M Run

75 KB Swings (2/1.5)

75 Box Jumps (24/20)

75 Pull-ups

Masters (1.5/1) and Box Steps

CrossFit Templar – CrossFit

Deadlift (build then 3x3x3)

20 minutes

Deadlift 3 x 3 x 3

Build to a heavy set of 3 reps. Then complete 3 sets of 3 reps at that heavy weight.

Metcon (AMRAP – Reps)

15 minute AMRAP

20 Butterfly Sit-ups

15 Wallballs (20/14 @ 10ft)

10 Burpees

Masters (14/10 @ 9ft)