CrossFit Competitor
For load:
Weighted Pull-up 3-3-3-3-3
(add 10lbs/5lbs. rest as needed)

With a partner for time:
30 Ring Muscle-ups
30 Clean & Jerks 155/105
30 Pistols (alt legs)
20 Ring Muscle-ups
20 Clean & Jerks 175/125
20 Pistols (alt legs)
10 Ring Muscle-ups
10 Clean & Jerks 195/145
10 Pistols (alt legs)
(work may be shared in any way)
________________________

Weightlifting

Snatch
70% 2×2
75% 2×1
80% 3×1

Clean + Jerk
70% 1+1, 1+1, 1+1
80% 1+1,1+1,1+1

Back Squat
70% 2×3
75% 1×2
80% 3×2

Bench Press
4×5 -choose weight-

Wide grip pull ups
4 sets for total reps

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CrossFit
For load:
Bench Press 5-5-3-3-3
(rest as needed)

For time:
150 Double unders

5 rounds for time:
5 Deadlifts 275/185
10 Burpees
_____________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Slow Pull Snatch (:05 to knees)
(add 10lbs/5lbs each set)

5 rounds for time:
7 GHD Sit-ups
7 Burpees to a plate
7 Toes to Bar

3 rounds for time:
500m Row
400m Run
50 Double unders
______________________

Weightlifting
Rest

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CrossFit
Rest
____________________

CrossFit Competitor
Rest
____________________

Weightlifting
Front Squat
75% 4×3

Muscle Snatch
70% 4×3

Snatch Pull
90% 4×3

Snatch Grip Press
4×4 -choose weight-

Bent Row
4×10 -choose weight-

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CrossFit
For load:
Clean 3-3-2-2-2
(rest as needed)

10 rounds for calories + reps:
1:00 Row for Calories
:15 Rest
:30 Sit-ups
:15 Rest
______________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)

Back Squat
70% 1×3
80% 2×2
90% 3×1

5 Attempts for max distance:
Standing Triple Jump

For time:
1-3-1-3-1-3-1
Candlestick Roll
Strict Handstand Push-up
________________________

Weightlifting
Clean + Jerk
70% 1+2, 1+2
75% 2+1, 2+1
80% 1+1

Snatch
70% 2×2
75% 3×2

Clean Pull
100% 4×3

Press
4×5 -choose weight-

GHD Sit-ups
4×10 -choose weight-

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Photo Credit: Andrew Neugebauer
www.xendurance.com

 

 

CrossFit
For load:
Push Press 5-5-3-3-3
(rest as needed)

AMRAP 20:00
400m Run
Pull-ups
(score is total pull-ups)
_____________________

CrossFit Competitor
For total time:
Sub-1:25/500m for as long as possible
Rest 3 minutes
Sub-1:30/500m for as long as possible
Rest 3 minutes
Sub-1:35/500m for as long as possible
Rest 3 minutes
Sub-1:30/500m for as long as possible
Rest 3 minutes
Sub-1:25/500m for as long as possible
(women add :15 to 500m pace)
______________________

Weightlifting
Snatch Pull + Hang Snatch (bk)
65% 1+2, 1+2
70% 1+2, 1+2
75% 1+1, 1+1, 1+1, 1+1

Power Clean + Power Jerk
70% 1+2, 1+2, 1+2, 1+2

Back Squat
75% 2×3
80% 2×2
75% 1×4

Bent Lateral Raise
4×10 -choose weight-

Strict toes to bar
4×10

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CrossFit
AMRAP 15:00
3 Burpees
6 Box Jumps 24/20
9 Kettbell Swings 53/35
________________________

CrossFit Competitor
For load:
Every 1:00 for 10:00
1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)

Power Clean + Push Press
75% 2+2
80% 2+1, 1+2
85% 1+1, 1+1, 1+1
Based on Push Press 1RM

For time:
1-3-1-3-1-3-1
Burpee Box Jump 24/20
Bar Muscle-up
(alternate rounds with a partner)

3 rounds for time:
400m Run
3 Rope climbs
_________________________

Weightlifting
Power Snatch + Snatch
70% 2+1, 2+1
75% 1+1, 1+1
80% 1+1, 1+1, 1+1
Based on Power Snatch 1RM

Clean + Jerk
70% 1+2, 1+2, 1+2

3 Position Snatch Pull
90% 4×3

Press (Behind Neck)
4×8 -choose weight-

Weighted Sit-ups
4×10 -choose weight-

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12:00-2:00p Open Gym
2:00-4:00p Double Under Clinic5:00p Weightlifting Club Meeting

CrossFit Competitor
Competing at The Furious 7

Athletes not competing:
For time:

1-2-1-3-1-2-1
Ring Muscle-ups
Strict Handstand Push-ups
(alternate rounds with a partner)

With a partner for time:
100 Kettlebell Swings 70/53
100 Pull-ups
100 10′ Wall Ball Shots 20/14

For time:
30 Weighted Sit-ups 70/53
30 Toes to Bar
________________________

Weightlifting
Competing in The Relentless Open Weightlifting Meet

Athletes not competing:
Snatch High Pull

65% 2×3
75% 3×2

Power Clean + Push Press
65% 2+2, 2+2
70% 2+2, 2+2
75% 2+2, 2+2

Bench Press
4×5 -choose weight-

For time:
20 Weighted Sit-ups 25lbs
20 Toes to Bar
20 Weighted Sit-ups 25lbs

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CrossFit
For load:
Bench Press 8-8-5-5-5
(rest as needed)

3 rounds for total time:
Handstand Hold
Wall Sit
Hold with chin above bar
Plank Hold
(rest 1:00 between rounds)

For time:
50 Burpees to a plate
______________________

CrossFit Competitor

Athletes Competing in Furious 7
Rest

Athletes not competing in The Furious 7:
Back Squat
65% 1×3
75% 2×2
85% 5×1

For time:
750m Row
21 Snatches 135/95
500m Row
15 Snatches
250m Row
9 Snatches
_______________________

Weightlifting
Rest

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“Be yourself; everyone else is already taken.”
~Oscar Wilde

 

 

CrossFit
Rest
_____________________

CrossFit Competitor
Rest
_____________________

Weightlifting

Athletes not competing in The Relentless Open weightlifting Meet:
Snatch
70% 1×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
PR

Clean + Jerk
70% 1+1
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1
95% 1+1
PR

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