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Lifting Ourselves and One Another

Saturday, April 23, 2016

1 round for time:

400m Dumbbell Carry – 45#/30#/hand
45 Left Arm Dumbbell Snatch –  45#/30#
45 Left Arm Dumbbell Overhead Walking Lunges – 45#/30#
45 Right Arm Dumbbell Overhead Walking Lunges – 45#/30#
45 Right Arm Dumbbell Snatch – 45#/30#
400m Dumbbell Carry – 45#/30#/hand

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard

Comments: 5

20:57 @20
Scaled snatch to a power snatch, partly because of shoulder/Lat mobility and partly wanted to use more than a 7.5db!
Went a bit out of sequence for right arm, got 15 snatches and remembered that I needed to do the lunges….so did lunges and then finished remaining snatches.
Thanks Gord, hope you get your calf sorted Colin


26:51??? Should have posted sooner.
45 for carry and 1st 10 reps of each movement.
35 for remaining 35 of each movement


Did an old Crossfit .com workout.
Starting with just a bar, perform a power snatch every minute adding 5# per minute. Once you can’t snatch that weight anymore, do a power clean every minute, still adding 5#’s each time. Once you can’t clean anymore, switch to deadlifts….same process.
Worked up to a 90# power snatch, 130# power clean, 215# deadlift. Total of 40 mins, so 40 lifts total.

Then I did 21-15-9 power snatch at 65#, and burpees over bar with Colleen…..was fun!!!!!!


Morning: Puff Ds
Team of 2:
100 Back Squat 225/155
100 Deadlift 275/185
One partner works while other partner runs 400m
Metcon Miller was my partner.
Squats were reasonably shared. Chelsea did most of the deadlifts because A) I suck at running and B) My hips wouldn’t work thanks to A.

Afternoon: Run Seminar with Laura
Always learn something new! Great drills with a great group of people.


5 push press every 2:30min
95, 115, 135, 135, 135
3 backsquats followed by 5cal sprint on assault bike, every 2:00min
185, 225, 245, 265, 265


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