CrossFit Warrenton – CrossFit
Warm-up (No Measure)
Warm Up
3 sets
30-sec row
30-sec ski
5 Power Cleans (empty bar)
– into –
3 sets (with an empty bar or PVC Pipe)
5 Snatch Push Press
5 Overhead Squats
3 Snatch Balance
Snatch Balance (Work up to a heavy 1 rep)
The bar will be taken from the rig.
Focus on a smooth and controlled dip into a fast/aggressive drop under the bar. Punch hard!
**Newer athletes stay light (PVC or empty bar) working on Push Press into Overhead Squat or
Oct 28, 2021 “Gopher” (Time)
TEAMS OF 2:
Rx
1500m Row and 1200m Ski (same time…switch off whenever)
-into-
50 Power Cleans (135/95)
-into-
1500m Row and 1200m Ski
_____________
Individual Option/MOD
1000m Row
30 Power Cleans (135/95)
750m Ski Erg
_______________
R+
2000m Row and 1500m Ski
-into-
50 Power SNATCH (155/105)
-into-
2000m Row and 1500m Ski
Alternative Options:
Rx: 40 sandbag cleans (100/70)
Individual: 20 Sandbag Cleans (150/100)
R+: 40 Sandbag Cleans (150/100)
*Partners can work on machines at the same time and switch at any point.
** Women’s Distance: 1750/1250m
TARGET SCORE
* Target time: 18-20 minutes
* Time cap: 25 minutes