Wednesday 4/5/2017

BBW:  Week 5 Day 3

Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1×4


For time:

Cash in:  100 Double Unders

10,9,8,7,6,5,4,3,2,1 reps of:

  • Front Rack Lunges (95/65)
  • Bar facing burpees
  • Pull Ups

Cash out:  100 Double Unders

Post Class Lifts:

Clean Pull – 100% (of cln) 4 sets of 3 reps

Front Squat – 70%x2, 75%x2, 80% 3 sets by 2 reps

SLDL – 5 sets by 3 reps



*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*,

Quick Contact Information

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949