W.O.D FOR FRIDAY 5/02/2014

WEEKLY WARM UP

BBW BACK SQUAT. KEEPING THE WEIGHT AT APROX 50% OF YOUR MAX. DO 5 SETS OF 5

W.O.D

“ISABELL”

THIS IS A BENCH MARK WOD.

30 POWER SNATCH @ 135/95

THIS NEXT PART IS OPTIONAL

WAIT 5 MINUTES AND DO

“GRACE”

30 CLEAN & JERK 135/95

IF YOU OPT OUT. YOU NEED TO DO 30 OVERHEAD SQUAT USING ANY BAR YOU CHOOSE AND MINIMUM OF 15 LB PLATES. THIS WILL WORK YOUR FORM AND SAVE OUR WEIGHTS IF YOU DROP THEM FROM THE OVERHEAD POSITION. YOU CAN USE 12LB 15LB 35LB OR 45LB BAR. PLEASE USE 15LB PLATES AS THE 10LB PLATES ARE GETTING DAMAGED FROM BEING DROPPED.

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