Strict Press
(Week 5 of 8)


Set 1: 75% x 5 reps
Set 2: 80% x 5 reps
Set 3: 85% x Max Effort


(The above Percentages are off of your BASE NUMBER which is 90% of your 1 Rep Max)




In teams of 3


17 min. AMRAP


6 Power Cleans (155/105)
150m/200m Row
6 Shoulder-to-Overhead (155/105)
150m/200m Row


*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

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