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