Tuesday 3/5/2013

BB Warmup: Snatch @ 70% max every 30 seconds for 5 minutes. (Alt power to squat)

Strength: Deadlifts (Week 1)

WOD

5 rounds for time:

  • 5 Deadlifts (155/105lbs)
  • 5 Hang Cleans (155/105lbs)
  • 5 Shoulder to Overhead (155/105lbs)

***Rules are on the deadlifts your hips and knees must be opened completely before returning to the ground. You cannot bounce the weight off the ground. Before you start your hang cleans you must have a full lockout from the last deadlift. On the Hang Clean you can do a Power or Squat. Your elbows must be in front of the bar before bringing the bar off the shoulders. Shoulder to Overhead you must have your feet under your body before starting the lift. You must have a full lockout on the arms knees and hips to complete the rep before returning the bar to the shoulders. You can do a strict press, push press, and any variation of a push jerk.***

Testimonials

*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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