We’ve been coaching for 30 years combined and opened our gym 9 years ago. We were the 1st CrossFit gym in the Maritimes, 1st in Atlantic Canada, 9th in Canada, and 114th in the world.
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Squat
95x3, 115x2, 135x1, 150x1, 160x1, 166 / 365 x1
50 Strict Chinups
Time: 5:13
EMOM10: 1 power snatch + 2 ohs (add wt as you go)
Started at 40 / 88 up to 62 / 137
Great session! Squats felt much better today. Snatch was a little rust but no lower back discomfort at all.
Squat 10RM to 50

4 Rounds:
10 Overhead Lunges (15)
10 Pushups
Time: 3:22
Snatch 29x3x3

Kroc Rows 8x20; 12x20; 16x20

4 Rounds
10 T2B
10 Pushups
20 DUs

8.07
Squat 430x8x3, bike 40 minutes moderate, accessory work, etc. Back to a normal schedule this week.
Squat 10RM 60.

4 rounds:
10 O/h Lunges (20)
10 Pushups
Time: 2:42
PM: Hot Tub/Stretch.
Warmup:
20 minutes of Hip, Thoracic, Shoulder stuff.
1000m easy row.
2 Rounds: 5 Six Point Burpees + 5 Wallball (20#) + 5 Strict Chinups + 5 Strict Handstand Pushups.
Clean up Tony's bar.

Squats 80kg/177# x5 reps x 5 sets.
Split Squats 50kg/111# x 10 reps per side x 2 sets.

15-12-9:
Calories on Rower
Burpees
Time: 5:08