Tuesday, October 13, 2015


Snatch drop until you have to snatch balance.Start light. Perform 3 snatch drop at each weight you add. When you need to move to a snatch balance do singles. Max out at 75% of your max full snatch. Snatch drop and snatch balance specifically work the second half of the full snatch. Working speed, balance and developing muscle memory and confidence.


As compared to 5/23/15..

5 Rounds for time

5 Snatch 95/65 RX, 135/95 RX+, 10 Burpee Over Bar, 200 meter run



*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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