SATURDAY, JANUARY 26TH 2019

Home / WOD / SATURDAY, JANUARY 26TH 2019
Ryan Barlow | January 25, 2019 | no comments |

A) 7:30AM METCON (FOR TIME):

SAS Workout:

Run 1-mile
24 Snatch (185/125)
20 Clean and Jerk (225/150)
15 Muscle-Ups

S1/MRx: Barbell Movements @ 85-90% of max; Burpee Chest-to-Bar Pull-Ups
S2/MS: Barbell Movements @ 80-85% of max; Burpee Pull-Ups

This is workout is a memorial workout for Samantha Allyn Silverman, former coach, gym owner, USAW competitor, and regional CrossFit athlete.
This workout is meant to be very difficult. Please come prepared to work hard.

B) 8:30AM MOBILITY/RECOVERY WOD (FOR COMPLETION):

Focus Areas: Lower Back, Hamstrings, Glutes.

C) 9:00AM STRENGTH/SKILL WOD:

C1) VOLUME TRAINING (FOR COMPLETION):

E3MOM x 8 Rounds:
Back Squat, 8 Reps @ 50%
10 Sit-Ups

Here’s a little bit of Volume Training for you folks. Today’s focus is obviously lower body strength. The first few rounds should be relatively easy. The later rounds, not so much.

C2) LEG BURNOUT (FOR REPS):

3 Rounds:

30sec max Assault Bike Cals
immediately into;
30sec max Wall Balls (20/14)
rest 2 min.

D) OPEN GYM (10AM-11:00AM):

SAS repeat WOD w/ Coach Ryan or whatever you want 🙂

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