5 years ago last Friday, we lost a great friend to Front Range CrossFit, Samantha Silverman. Mike’s little sister was a wonderful young woman, who was taken from us all far to early.
We miss you, Sam.
We will be doing her workout today in her honor. She loved to lift heavy, so the listed weights are very heavy. Most of us can’t do those weights. Don’t let that stop you from doing this workout. You will do the workout at a weight that is super heavy for you.
Show up. Go Hard. Because you can.
Warmup start this at 5:00
Do the pullup warmup, then:
Do the barbell warmup, then:
Every :90 for 8 rounds
1 snatch+1 clean and jerk up to your workout weights.
CrossFit Workout start this at 20:00
1 mile run
24 snatches, 185 lbs (125 lbs)
20 clean and jerks, 225 lbs (155 lbs)
If you can’t do muscle-ups, please do 45 pullups.
This has a 40 minute time cap.
We love you Mike. For this one, just do the heaviest weights you can safely do. If you are newer, we can go from the hang for the snatches and clean and jerks. Stay consistent, and push a little harder than normal today.