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.
50x5, 65x5, 75x5, 85x5, 90x5, 94 / 207 x5
30 HSPU (NOT for time)
10, 10 ,10
AMRAP10: 40 doubles + 10 snatch (50kg)
Score: 4 + 20
Very good session. Snatch felt off BUT back is feeling great.
Deadlift 45x5; 55x5; 65x5; 75x5; 78x5; 81x6 (extra rep by mistake!)
ZPress 12x5; 16x5; 19x5; 22x5; 25x5; 28x5
10 Snatchs Unbroken - But it was more like a power snatch + OHS without letting go of the bar LOL!
Warmup: Burpees, squats, lunges, ring rows, plank, V-ups
45, 55, 65, 70, 75, 79/174 *PR :)
10 Thrusters (16)
Score: 5 + 64
Nice work 6am! :)
THU: squat 529x1 + 45 minute walk with the pup. Squats felt like garbage. No pain, just felt slow and tired. Like someone elbowed me in the tits. FRI: deadlift 463x5x5, rack pull 596x1. Everything felt solid, grip tired out pretty fast on rack pulls though.
Deadlift 3RM to 66
60 Single Unders
10 Thrusters (26)
Deadlift 3RM to 55
10 Thrusters (20)
Score - 6 + 66
PM: Hot Tub/Stretch.
20 WallBall (20#) consecutive.
Deadlift 112kg/248# x 5 reps.
T-Bar Rows Bar + 60kg/132# x 5 reps x 2 sets.
40 Double Unders (consecutive)
10 Snatch, 20kg/44# (consecutive)
Score: 5 Rounds + 40 Double Unders + 4 Snatch.
Grip was shot before I started and it slowed be down a bit.