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.
this is awesome.
95x3, 115x2, 135x1, 150x1, 160x1, 166 / 365 x1
50 Strict Chinups
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
10 Overhead Lunges (15)
Kroc Rows 8x20; 12x20; 16x20
Squat 430x8x3, bike 40 minutes moderate, accessory work, etc. Back to a normal schedule this week.
Squat 10RM 60.
10 O/h Lunges (20)
PM: Hot Tub/Stretch.
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.
Calories on Rower