Tuesday 8/11/15

Warmup: Coaches Choice

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BBW

Power Clean
Take 7 1/2 mins to work up to your heaviest Power Clean

BBW

Squat Clean
Take 7 1/2 mins to work up your heaviest Squat Clean

WOD RX

Ladder Up EMOM
-1st min 1 Power Clean & Jerk (95/65) & 10 DU’s
-2nd min 2 PC & Jerks & 10 DU’s
-3rd min 3 PC & Jerks & 10 DU’s etc……..Those who fail within the minute timeline will do 15 Wall Balls (20/14) until the last athlete has failed.*The Power Clean will only Ladder Up and the Double Unders will stay at 10 reps*


WOD RX Plus

Ladder UP EMOM
-1st min 1 Power Clean & Jerk (135/95) & 10 DU’s
-2nd min 2 PC & Jerks & 10 DU’s
-3rd min 3 PC & Jerks & 10 DU’s etc……..Those who fail within the minute timeline will do 10 Wall Balls (30/20) until the last athlete has failed.*The Power Clean will only Ladder Up and the Double Unders will stay at 10 reps*

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