August 1, 2025
Cycle V
Week 7
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Skills Warmup
3 Sets for Quality:
1,000m Bike Erg
3 2-Dip Ring Muscle-Ups
10 Alternating Goblet Pistols
Strength
Weightlifting Complex
On the 2:30 x 5:
Snatch Balance + Overhead Squat + Hang Squat Snatch
Build to a max across 5 working sets.
Bar can be taken from a rack to begin the complex.
Conditioning
"CrossFit Open 24.1"
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
Dumbbell: 50/35-lb (22.5/15 kg)
Accessory
3 Giant Sets:
16 Dumbell Front Rack Step Back Lunges (Foot Elevated)
:30 Second Dumbbell Hollow Hold
Rest 2 Minutes Between Sets