CrossFit Templar – CrossFit
Metcon (Time)
5 Rounds
2 Rope Climbs
Cal Row (20/15)
10 Burpees over Rower
5 Rounds
2 Rope Climbs
Cal Row (20/15)
10 Burpees over Rower
16 min
5 Hang Snatch (95/65)
10 Pistols
20 Situps
300m Run
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)
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.
15 minute AMRAP
5 Chest to Deck Push-ups
10 KB Swings (1.5/1)
20 Sit-ups
*Increase by 5 reps each round
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.
AMRAP
200M Run
10 Wallballs
10 Hang Cleans
30 second Rest
5 Rounds for Time
400M Run
20 Overhead Squats (75/55)
10 Pull-ups
RX+ (95/65), Chest to Bar
Masters (65/35)
AMRAP
100M Run
8 Wallballs
8 Push-ups
8 Sit-ups
8 Paralette Dips
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.
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.
21-15-9
Barbell Burpees
Thrusters (115/75)
RX+ (135/95)
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.
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
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
Slowing build to a comfortable weight where you are able to move 7 reps.