CrossFit Lighthouse – Gym – Bellmore-Friday 3/10/2017

*If you want to get judged for the Open Workout 17.3 please make sure to show up to the 7 and 8pm class*

Open Workout 17.3 Rx

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185 lb.

*If all reps are completed, time cap extends by 4 minutes.

Scaled Men/Women

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45/35 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75/55 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95/65 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115/75 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135/95 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155/105 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

Masters Men/Women Ages 55-59 Rx

Prior to 8:00, complete:
3 rounds of:
6 chin-over-bar pull-ups
6 squat snatches, 75/45 lb.
Then, 3 rounds of:
7 chin-over-bar pull-ups
5 squat snatches, 105/75 lb.
*Prior to 12:00, complete 3 rounds of:
8 chin-over-bar pull-ups
4 squat snatches, 135/95 lb.
*Prior to 16:00, complete 3 rounds of:
9 chin-over-bar pull-ups
3 squat snatches, 155/115 lb.
*Prior to 20:00, complete 3 rounds of:
10 chin-over-bar pull-ups
2 squat snatches, 185/135 lb.
Prior to 24:00, complete 3 rounds of:
11 chin-over-bar pull-ups
1 squat snatch, 205/155 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

Master Men/Women Ages 55-59 Scaled

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45/35 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75/55 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95/65 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115/75 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135/95 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155/105 lb.

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

 

CrossFit Lighthouse – Gym – Bellmore

CrossFit Gym near me, Top CrossFit, CrossFit Lighthouse 2450 Charles Court Bellmore, NY

Looking for a CrossFit Gym near me, Crossfit in Long Island or the Top CrossFit in Bellmore, you need not look any further.  Get fit and have fund doing it.  At CrossFit Lighthouse Gym we have the best coaches.  Our top rated facility CrossFit Lighthouse is a CrossFit on Long Island that is close to transportation and highways and easy to get to CrossFit Lighthouse is the gym for you.  We also have an amazing group of members who are all considered family.  We also offer Nutrition Classes for those looking to lose weight fast.

Testimonials

*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949