The owners of CrossFit Fredericton are national champions in powerlifting and weightlifting who have been coaching for almost three decades. Some quick numbers for Jodi (<114 bodyweight); 305 squat, 200 bench, 385 deadlift. Anthony (<165 bodyweight); 596 squat, 405 bench, 665 deadlift.
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Deadlift
65x5,80x5, 90x5, 100x5, 110x5, 120 / 264 x5
Rack Pull
130x1,140x1, 146x1, 152 / 335 x1
Weighted Chinups find 5RM
5, 10, 15, 20, 22, 24 / 53
AMRAP10: 10 burpees + 10 wall ball
Score: 8 + 14
First time deadlifting since April. No issues
Very good session
Bench 362x1 (PR) + 2km run (testing ankle) + 60 minute sled push. It’s been about 3 years since my last bench press PR so I’m pretty stoked - even smiled. 3 reds soon!
PM: Hot Tub/Stretch.
Warmup:
20 minutes of hip, thoracic, shoulder stuff.
3 Rounds: 200m jog + 5 WallBall (20#) + 5 Strict Chinups + 5 Pushups.

Squats 100kg/221# x 5 reps.
Weighed Step ups (12" box) 52kg/116# x 10 reps x 2 sets.

4 Rounds:
Just over 800m Bike
5 Muscleups (unbroken)
Time: 13:10 - that was fun.
Bench 5RM to 48 (PR)

4 Rounds:
400m Run
12 Chinups
18 KB Swings (Yellow)
Time: 20:54
C&J 38x2x8; 34x2x4

AMRAP10 Max Strict Chinups - Got 10

4 Rounds
400m Run
20 KBS Yellow

12.04