Gold Medal
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 )
The Singer Stinger
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
Ski Bunny
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
No Shows
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)
Swiss Cheese
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
First Class
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
Coastal Butt
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