Reset each rep – Tue 6.07.16

 In W.O.D.

Strength:  Deadlift 3-3-3-3-3

Absolutely no bounce for the second rep!  Reset the proper lifting position at the beginning of each rep.

Conditioning: AMRAP in 11:00:
– 3 Power Cleans (Performance: 185/135#, Fitness: 135/85#, Health: 95/55#)
– 5 Push Presses (same)
– 7 Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health: AHAP)
– 9 Push Ups (Performance: rings, Fitness: rx’ed, Health: Box or plates – as low as possible)


There is a saying in the K-9 training world I have heard over the years.  “The only thing two dog trainers can agree on is that the third trainer is wrong!”  That’s a funny anecdote that rings true in any field of so-called “experts”, like the fitness world.

You may have noticed Leighna has begun to coach at The Compound.  Leighna has spent a lot of time studying and training her Olympic-style lifts and CrossFit for years.  Leighna recently completed her CrossFit Level 1 certification and sought out the chance to coach at The Compound!

Leighna is new to coaching, especially group style classes.  So be patient with her as her style may be slightly different, and she may teach movements differently than you are used to at The Compound.  As she learns the Compound method, watch her grow into a great coach here.  The great thing about new coaches, is she may have a new cue or variation of an exercise that may help you, when she says it in a different way!

Welcome Leighna!

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