CrossFit Fredericton offers customized strength and conditioning coaching for all levels of fitness. The owners are national champions who have been coaching for almost three decades. We were one of the first CrossFit gyms in the world and have been CrossFit Games Competition Directors for the past six years. Please book an appointment to learn more.
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Who's the hottie?
Um.... BA BAM!
Snatch drills

Snatch 1RM
40, 50, 60, 65, 70, 75, 80, 84/185

Deadlift 5RM
100, 120, 140, 160, 170, 178

Nice snatches 6am!
Snatch Drills

Snatch 1 RM
7, 9, 11, 13, 14 All over the place on this one, still a long way to go on technique. Gotta stop overthinking it and just do it! Maybe someday it will all click... :)

Deadlift 5RM
20, 25, 30, 35, 40, 44 *PR

Warmup/Foam Rolling

Deadlift 5RM
70, 85, 100, 110, 120, 127

3 rounds:
800m run
10 ring rows
10 KBS (green)
10 burpees
10 squats
10 lunges

High to Low Tempo Ring Rows, Negative Pullups, Strict Pullups (sucked) and Kipping Pullups (sucked too :P)

Tempo Pushups & Handstands - these went well :)

Snatch Drills

Snatch !RM to 32 - made it but it was UGLY - like pull under the bar and the bar touched my head + major press out ugly LOL

Deadlift to Knees 5RM to 70 - these are hard! But on the right track to fixing up my deadlift :)
Strides and mechanics

2x200m run

4x400m run
1:12, 1:13,1:13,1:12


Build to 60kg x8

Close grip bench

10 rounds of:
6 strict ring dips
5 strict pull-ups

Got an issue going on with my shoulder so kept everything light and just trying to work through it.