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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Close Grip Bench Press x 10
40, 50, 55, 60, 65, 70 / 154

Ring Dips x max reps x 3
31 *PR*, 23, 18

EMOM10: 3 cleans (70 / 154) + max doubles
DU: 66, 40, 40, 40, 31, 43, 42, 41, 37, 48

Great session!
Warm-up
Front Squat 2RM: 40, 50, 55, 60, 65. Called it off after 65x2; wrist injury was compromising form, so wasn’t going to risk worsening things by attempting 70kg.
AMRAP in 15:
5 chin-ups (subbed ring rows due to wrist injury)
10 push-ups (subbed knuckle push-ups due to wrist injury)
15 squats (no problem there!)
Score: 7 + 17.

Recovering from a weekend tournament/dehydration sickness, performing till 11 every night and not getting much sleep in the process, and a wrist injury means I probably won’t be hitting the PR board anytime soon. On the positive side: There’s an opportunity to learn new skills like the very cool knuckle push-ups I did today. Challenging and a great way to focus on good form! There’s always ways to get quality training in at CrossFit Fredericton!
PM: Hot Tub/Stretch.
Warmup:
25+ minutes of hip, shoulder, thoracic stuff.
1 Sled Push + 5 Burpees
1 Sled Pull + 5 WallBall (20#)
1 Sled Push + 6 Lunges
1 Sled Pull + 5 Strict Chinups
1 Sled Push + 5 Pushups
1 Sled Pull + 5 V-Ups

Bench 60kg 133# x 4 reps.
Strict Handstand Pushups x 8 reps and then 9 reps.

EMOM10:
3 Cleans, 40kg/88#
Max Double Unders

Total Double Unders: 360 Double Unders. I took it easy on the double unders because cleans and I haven't been getting along lately, lol, and I was unsure of what to expect...but cleans felt surprisingly good. YAY!
Front Squat 2RM to 55

AMRAP15:
5 Chinups
10 Pushups
15 Squats
Score: 11+3
Warm up

Bench 60kgx3x2
Felt easy :)

30 ring dips
sets of 2

Row 3000m easy
14:51
Squat 60x5x5 - back in the trenches

KP Press 12x Max Reps x3
R12 L9
R14 L9
R12 L8

EMOM10
3 Cleans 30
Max DUs

30 15 16 10x6 15 = 136
Front squat 2RM to 45

Amrap 15
5 ring rows
10 pushup
15 squats
Total 8+8

I may never lift my arms over my head again :)