Monday 4/24/2017

BBW:  Week 8 of 8  Next week will be a PR week so give it your all this week and don’t forget to do the Post Class Lifts.

  • Snatch – 75%x2, 80%x1, 85%x1x3 sets
  • Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1



9-7-5 reps of:

Snatch (135/95) (Full Squat)

  • Muscle up alternate is 1 C2B pull up & 1 Ring Dip
  • or 2 pull ups to 2 dips


Post Class Lifts

Clean Pull – 90% (of cln) x2, 95%x2x2

Back Squat – 75%x3, 80%x2, 85%x2x2


*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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