CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

2 Rounds

4 min. AMRAP

6 Thrusters (75#/55)

6 Pull-ups

1 min. Rest

4 min AMRAP

6 OHS (75#/55)

6 Barbell Burpees

1 min. Rest

(RX+ 95/65 and C2B pull-ups )

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

22 min AMRAP

20 Cal row

10 Hang cleans(115/75)

10 Box jumps(24//20)

10 Push press

CrossFit Templar – CrossFit

Shoulder Press week 1 (No Measure)

Shoulder Press (90% of 1RM)

65% 1X5

75% 1X5

85% 5+

75% 5+

After each Press set do a set of max effort strict Pull ups or Ring rows.

Shoulder Press (5+@85%)

Shoulder Press (5+@75%)

Metcon (Time)

100 D/U

Then

3 Rds

30 Sit-ups

10 Front Squats (185#/125#)

Then

100 D/U

15 min time cap

* No racks

CrossFit Templar – CrossFit

Metcon (Time)

3 Rounds Cindy(5-Pullups, 10 Pushups, 15 Air Squats)

20 Bench Press(135/95)

2 Rounds Cindy

15 Bench Press (155/105)

1 Round Cindy

10 Bench Press (175/115)

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

14 Min AMRAP

10 cal row

30 D/U

10 Alternating DB Snatches(50/35)

Squat Clean (1)

7 minutes to establish a 1 RM Squat Clean

CrossFit Templar – CrossFit

Metcon (Time)

5 Rope Climbs

15 Toes 2 Bar

25 Goblet Squats 1.5/1

35 Burpees

45 Wallball Sit-ups 20/14

35 SDLHP 1.5/1

25 Push-ups chest to deck

15 Weighted deck squats 1.5/1

5 Wall climbs

RX+ 2/1.5 and 30/20

*30min cap

CrossFit Templar – CrossFit

Back Squat (1 Rep max)

20 minutes to find a 1 RM

Coastal Butt (Time)

50-30-10

Overhead Lunges (45/35)

KB Swings (1.5/1)

Double-unders

RX+ Unbroken D/U & KB Swings

CrossFit Templar – CrossFit

Metcon (Weight)

20 minutes

250M Row

Unbroken Sequence of:

1 Clean

2 Hang Cleans

10 Handstand Push-ups

Score is total weight moved, athlete may change weight as needed.

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

15 minutes AMRAP

3 Overhead Squats(95/65)

3 Burpee Box Steps (24/20)

*Each round increase reps of both movements by 3 (6, 9, 12…)

Cash out (no measure)

100 Sit-ups / GHD

50 Chest to Deck Push-ups

CrossFit Templar – CrossFit

Metcon (Time)

75 Deadlifts (185/125)

75 Drag Rope Double-unders

75 Pull-ups

75 Cal Bike

Athlete may divide as they see fit