CrossFit Templar – CrossFit

Power Clean (3 sets x 5 reps)

This is day 6 of an 18 day cycle that will include Bench Press, Front Squat and Power Cleans.

Bridge Troll (AMRAP – Rounds and Reps)

11 minutes

1 Rope Climb

7 Hang Cleans (115/75)

21 Double-unders

RX+ (135/95)

Masters (95/55)

CrossFit Templar – CrossFit

Just the Towel (Time)

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

Ring/Bar Dips

Deadlifts (225/155)

3 minute Rest

800M Run

80 Sit-ups

RX+ (275/185)

Maters (185/105)

CrossFit Templar – CrossFit

Front Squat (5 x 5 x 5)

This is day 5 of an 18 day cycle that will include Bench Press, Front Squat and Power Cleans.

Cheese Soup (AMRAP – Reps)

3 Rounds

3 minutes

300M Run

9 Hang Squat Snatch (75/55)

Max Effort Burpees

1 minute Rest

Masters (65/35)

Focus should be on executed the lift to full depth.  Lighten weight if needed.

CrossFit Templar – CrossFit

Long Levers (Time)

For Time:

200M Run

20 Front Squats (115/75)

200M Run

20 Pull-ups

200M Run

20 Shoulder to Overhead

200M Run

20 Toes to Bar

200M Run

20 Thrusters

200M Run

RX+ (135/95)

Masters (75/55)

Weight is meant to be heavy and lifts will most likely need to be broken up.

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

EMOM 18

Min 1:150m run

Min 2:M.E. D/U

Score is lowest round of D/U

CrossFit Templar – CrossFit

Metcon (Time)

4 Rounds

11 Sandbag to Shoulder(100/70)

1000w/900w on bike

11 DB Pushpress(50/35)

1000w/900w on bike

11 SB squats

1000w/900w bike

11 DB Snatches(per arm)

1000w/900w bike

CrossFit Templar – CrossFit

Rain and Regret (Time)

5 Rounds

6 HSPU

12 Hang Cleans (95/65)

18 Drag Rope D/U

2 minute Rest

5 Rounds

6 Deck Squats

12 Shoulder to Overhead (95/65)

18 Butterfly Sit-ups

Score is total time.

Masters (75/45)

Each part of the workout should take under 12 minutes (under 24 total time).  Athletes should use a weight they can cycle.

CrossFit Templar – CrossFit

Bench Press (3 sets x 5 reps)

This is day 4 of an 18 day cycle that will include Bench Press, Front Squat and Power Cleans.

Brute Force (Time)

21-15-9-15-21

Wallballs (20/14 @ 10ft)

Burpee Box Steps-ups (24/20)

RX+ (30/20 @ 10ft)

Masters (14/10 @ 9ft)

Wallball and box height should be the scaling factors in this WOD.  Athlete should aim for a time under 15 minutes.

CrossFit Templar – CrossFit

Slow Burn (AMRAP – Rounds and Reps)

22 minute AMRAP

1* Rope Climb

8 Chest to Deck Push-ups

10 Front Squats (115/75)

200M Run / 500M Bike

*Increase rope climbs by 1 rep each round.

RX+ (135/95)

Masters (85/55)

Athletes should focus Rope Climbs.  Modify as needed to work towards athlete Rope Climb goal.

CrossFit Templar – CrossFit

Power Clean (3 sets x 5 reps)

This day 3 of an 18 day cycle that will include Bench Press, Front Squat and Power Cleans.

Confused (Time)

4 Rounds

300M Run

3 Wall Climbs

12 Deadlifts (225/155)

Masters (185/105)