Red Panda Attack
CrossFit Templar – CrossFit
Metcon (No Measure)
20 minutes
Deadlift (90% of 1RM)
70% 1X3
80% 1X3
90% 3+
80% 3+
Deadlift (3+@90%)
Deadlift (3+@80%)
Metcon (AMRAP – Reps)
16 min AMRAP
12 Cal Row
12 Power Cleans (115/75)
6 Front Rack Lunges
6 Barbell Burpees
RX+ (135/95)
Manic Minute
CrossFit Templar – CrossFit
Manic Minute (AMRAP – Reps)
6 min EMOM
6 Ring Dips
Max Effort Sit-ups
2 minute Rest
6 min EMOM
9 Wallballs (20/14 @ 10ft)
Max Effort Box Steps (24/20)
2 minute Rest
6 min EMOM
12 KB Swings (1.5/1)
Max Effort Air Squats
Shed Skin
CrossFit Templar – CrossFit
Shed Skin (Time)
3 Rounds
200M Run
12 Pull-ups
6 Squat Cleans (135/95)
3 minute Rest
3 Rounds
6 Squats Cleans (155/105)
12 Chest to Bar Pull-ups
200M Run
RX+ (165/115) (185/135)
100 Bad Days
CrossFit Templar – CrossFit
Metcon (No Measure)
20 minutes
Bench Press (90% of 1RM)
70% 1X3
80% 1X3
90% 3+
80% 3+
After each BP set do a set of max effort strict Pull ups or Ring rows
Bench Press (3+@90%)
Bench Press (3+@80%)
Metcon (AMRAP – Reps)
2 Rounds
7 min AMRAP
8 Burpees
16 Sit-ups
1+ Rope Climbs *add 1 rope climb per rd
2 min Rest
Cookie
CrossFit Templar – CrossFit
Metcon (Weight)
22 min AMRAP
8 shoulder press (rx 75/55)
19 deck squats
300m run
RX+ (115/75)
Score is weight moved.
Moving Forward
CrossFit Templar – CrossFit
Metcon (Time)
15-12-9 reps for time of:
Hang Squat clean, (95/65)
Burpee, bar-facing
Rest 3 minutes
15-12-9 reps for time of:
Burpee, bar-facing
Push Jerk
RX+(135/95)
Fight Gone Bad
CrossFit Templar – CrossFit
Metcon (Distance)
Athlete will have 7 minutes to accumulate as many meters as possible. Athlete will be responsible for tracking their meters and deciding what “dots” to run to in order to track meters accurately.
5 minute Rest
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Womens RX Wallball 14#, SDLHP 1.5p, Pushpress 55#