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)



1500m Row and 1200m Ski (same time…switch off whenever)


50 Power Cleans (135/95)


1500m Row and 1200m Ski


Individual Option/MOD
1000m Row

30 Power Cleans (135/95)

750m Ski Erg



2000m Row and 1500m Ski


50 Power SNATCH (155/105)


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 time: 18-20 minutes

* Time cap: 25 minutes