Crossfit Langley

Work out of the Day

5 Rounds
5- squat cleans 135/95lb
Bench press BW as many times as you can rest 2 min and repeat

Finish with 3 sets of 15  straight leg raises, make sure your feet touch the bar

Work out of the Day

5 Rounds
7 - L pullups
7 - Hanging DB power cleans 45x2db/35x2db
125m row
10 - Sandbag getups 75lbs/45lbs

Work out of the Day

As many rounds in 20 minutes:
2 - strict pullups
4 - K2E
6 - Elevated pushups from a 10" box
8 - DU's
10 - Walking lunges

Work out of the Day

7 Rounds
12 - Back squats loading is Body weight
12 - Ring dips
1 - Rope climb

Work out of the Day

7 Rounds
Snatch deadlift+Hang power snatch+OHS+Behind the neck press
repeat this sequence 5x total. Loading should be a weight that you can perform the lifts with good technique. Using a weight that is too heavy will just reinforce poor skill level. You can keep the load the same for all sets or you can increase as you go.
In between each round do 10 ab wheel rollouts

Partner Work out of the Day

20 Rounds
5 -Power cleans 135/95lb
7 - Burpees
200m run
Looks like this : 1st round partner #1 does P.cleans Partner #2 does burpees Partner #1 200m run.
2nd rd:Partner #2 does P.cleans Partner #1 Burpees Parnter #2 200m run. So by the end each person will have done 50 power cleans, 70 Burpees and run 2km.

Work out of the Day

100 - Shoulder presses 95/65lb
Every time you put down the weight run 200m.

Work out of the Day

5 Rounds
5 - Power cleans 155/100lb
5 - L Pullups (chest to bar)
12 - Single DB Bench press 75/40lb (6 per side)

3 sets
Ring dips 45/25lb

Work out of the Day

As many rounds in 20 minutes:
5 - Deadlifts 225/135
10 - Pushups
10 - Single arm DB snatches 35/25lb
200m run

Work out of the Day

3 Rounds
15 - B. Press @ 50% - 400m run
15 - B. Press @ 60% - 400m run
12 - B. Press@ 70% - 400m run
3 Rounds
15 - B squats @ 50% - 50 box step ups
15 - B squats @ 60% - 50 box step ups
10 - B squats @ 70% - 50 box step ups
You should know your 1rm for bench press and back squat, just look in your journal.