CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

5 rounds

3 min

1 Bar Muscle-Up

With remaining time:

5 Deadlift (225/155)

7 Bar Facing Burpees

1min rest between rounds. Score is total rounds and reps deadlift and bar facing burpees.

Masters weight 175/125

CrossFit Templar – CrossFit

20 Rep Back Squat (20)

Athletes will have 15min to establish 20 Rep back squat, if athletes were able to successfully do last weeks, then add 5-10#, if not then try again at the same weight.

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

2 Widths front rack walking lunges(95/65)

25 Situps

Each width is 1 rep.

Score is total rounds/reps completed

RX+ OH walking lunges

CrossFit Templar – CrossFit

Metcon (Weight)

Every 5 min x5

4 Squat Snatch(Athletes Choose wt)

250m/200m row,

3 wall climbs

*rest remaining time

Score is total weight lifted.

Weight can be changed between rounds.

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

24min AMRAP

100m run, 4 Pushups, 4 Pullups, 4 T2B, 12 D/U

200m run 8 Pushups, 8 Pullups, 8 T2B, 24 D/U

300m run 12 Pushups, 12 Pullups 12 T2B, 36 D/U

400m run 16 Pushups, 16 Pullups, 16 T2B, 48 D/U

300m run 12 Pushups, 12 Pullups 12 T2B, 36 D/U

200m run 8 Pushups, 8 Pullups, 8 T2B, 24 D/U

100m run, 4 Pushups, 4 Pullups, 4 T2B, 12 D/U

Continue sequence up and down until time expires. Run reps are

100m=1 rep

200m=2 reps

300m=3 reps

400m=4 reps

CrossFit Templar – CrossFit

Deadlift (2)

10:00min to build to a heavy 2 rep deadlift.

Rest 2;00min

Power Clean (1-1-1)

10min to build to 3 single power cleans.

2min rest

Jerk-Any Style (1-1-1)

10min to build to 3 heavy singles from rack

CrossFit Templar – CrossFit

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

CrossFit Templar – CrossFit

Metcon (Time)

100 D/U

15 T2B

80 D/U

12 T2b

60 D/U

9 T2B

40 D/U

6 T2B

20 D/U

3 T2B

CrossFit Templar – CrossFit

Goat Day (No Measure)

On the Minutes x 20 min

Odd minute Goat 1

Even minute Goat 2

You will choose 2 developing skills,aka goats, that you are working on, the first minute you will do enough reps (5-10) to be challenged, the second minute you will do the same thing with another developing skill.

If you have everything perfect please let the trainer know and we will provide assistance with selecting options.

You can also think about those things you do not like to see in WODs. For example “Just great we are doing X again, I stink at X.” X would be one of your goats.

Metcon (Calories)

10min trial

Bike or row for 10min for max calories

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

AMRAP 18

12 Bulgarian squats(6/leg)

6 Ring Dips

12 Wallballs(20/14@10ft)

6 T2B

RX+ Pistols/(30/20 Wallballs)

CrossFit Templar – CrossFit

Metcon (AMRAP – Reps)

3 Rounds

6min

800m run

With remaining time

5 HSPU

10 Pull-ups

Score is total reps

Rest 2 min between rounds