CrossFit Templar – CrossFit

Metcon (Time)

5 Rounds

2 Rope Climbs

Cal Row (20/15)

10 Burpees over Rower

CrossFit Templar – CrossFit

Metcon (AMRAP – Rounds and Reps)

16 min

5 Hang Snatch (95/65)

10 Pistols

20 Situps

300m Run

CrossFit Templar – CrossFit

Metcon (Time)

For Time

200M Run

5 Ground to Overhead (135/95)

400M Run

10 Ground to Overhead

800M Run

15 Ground to Overhead

400M Run

10 Ground to Overhead

200M Run

5 Ground to Overhead

RX+ (165/115)

Masters (105/65)

CrossFit Templar – CrossFit

Deadlift (5 x 5 x 5)

Build to a heavy set of 5 reps. If you completed last weeks deadlift 3×5 try adding 5-10#. Make sure to complete 3 sets of 5 reps at your heavy weight.

Metcon (AMRAP – Reps)

15 minute AMRAP

5 Chest to Deck Push-ups

10 KB Swings (1.5/1)

20 Sit-ups

*Increase by 5 reps each round

CrossFit Templar – CrossFit Teens

Back Squat (5 x 5 x 5)

Build to a heavy set of 5 reps then complete 3 sets of 5 reps at that heavy weight.

Between each set of Back Squats complete 30 sit-ups.

Metcon (AMRAP – Reps)

AMRAP

200M Run

10 Wallballs

10 Hang Cleans

30 second Rest

CrossFit Templar – CrossFit

Metcon (Time)

5 Rounds for Time

400M Run

20 Overhead Squats (75/55)

10 Pull-ups

RX+ (95/65), Chest to Bar

Masters (65/35)

CrossFit Templar – CrossFit Teens

Metcon (AMRAP – Rounds and Reps)

AMRAP

100M Run

8 Wallballs

8 Push-ups

8 Sit-ups

8 Paralette Dips

Shoulder Press (5 x 5 x 5)

Build to heavy set of 5 reps. Then complete 3 sets of 5 reps at the heavy weight.

Between each set of shoulder press complete 8 reps of ring rows.

CrossFit Templar – CrossFit

Shoulder Press (5 x 5 x 5)

Build to a heavy set of 5 reps. If you completed last weeks shoulder press 3×5 try adding 5-10#. Make sure to complete 3 sets of 5 reps at your heavy weight.

Metcon (Time)

21-15-9

Barbell Burpees

Thrusters (115/75)

RX+ (135/95)

CrossFit Templar – CrossFit Teens

Bench Press (5 x 5 x 5)

Build to a heavy set of 5 reps. Then complete 3 sets of 5 reps at the heavy weight.

Inbetween each set complete 10 Ring Rows.

Metcon (AMRAP – Reps)

Station 1:

2 minutes

45 second Plank Hold

15 Air Squats

Max Effort Burpees

Station 2:

2 minutes

45 second Wall Sit

15 Mnt Climbers

Max Effort Mason Twists

CrossFit Templar – CrossFit Teens

Metcon (AMRAP – Reps)

Station 1

2-3 Rounds

2 minutes

200M Run

Max Effort Box Steps

30 second Rest

Station 2

2-3 Rounds

2 minutes

10 Calorie Row

Max Effort Ball Slams

30 Second Rest

Bench Press (7 x 7 x 7)

Slowing build to a comfortable weight where you are able to move 7 reps.