W.O.D FOR THURSDAY 11/20/2014

WEEKLY WARM UP

BBW

SNATCH COMPLEX 15 MIN

WORKING FORM FOR THE FIRST 5 REPS W BAR OR PVC ONLY. PERFORM 1 COMPLEX OF THE FOLLOWING, SNATCH FROM THE HIGH HANG, FROM THE KNEES, FROM THE GROUND.

SPEND THE NEXT 10 MIN INTRODUCING WEIGHT TO THE LIFT. INCREASE WEIGHT EA SET IF FORM ALLOWS.

W.O.D

ASCENDING TOES TO BAR + 1, 50 FT SHUTTLE RUN EMOM

LHI FROM THE BARS TO THE OPPOSITE WALL AND BACK

LHII FROM THE BARS TO MIDWAY ACROSS AND BACK

EX:

1ST MIN. 1 TOE TO BAR 1 SHUTTLE RUN

2ND MIN. 2 TOE TO BAR 1 SHUTTLE RUN

3RD MIN. 3 TOE TO BAR 1 SHUTTLE RUN

AND SO ON TILL YOU CANT COMPLETE WITHIN 1 MIN.

WHEN YOUR OUT, YOU MUST PERFORM AIR SQUATS EQUAL TO THE ROUNDS STILL ACTIVE

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