Power Cleaning at CrossFit Langley

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It’s been much too long since I last had a chance to visit with Coach DC and Lee Ann at CrossFit Langley.  I found myself out in the valley yesterday evening and was fortunate that they had space for me to pop in for a workout.

Warm-up:  4 rounds

• 5 x hang power clean with the 45lbs bar
• 15 x double unders
• 5 x Toes-to-bar

Technique:  5 rounds

• 4 x power cleans (165, 175, 185, 195, 205lbs)
• 4 x weighted pullups with 55lbs

WOD:  Partner AMRAP x 3

Part A:  5 minutes

• 12 x double-unders
• 7 x ab mat sit-ups.

Part B:  5 minutes

• 5 x 25lbs ball slams
• 5 x pushups

Part C: 5 minutes

• 5 x stiff leg deadlifts 45lbs DB x 2
• 5 x ab wheels