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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Warmup: Physio exercises

Squat 5R at minimal weight

AMRAP10:
3 Burpees/3 Squats
Add 3 per round

Score: 71+63

Nice work 6 am! :)
Squat x 5
55, 65, 75, 85, 95,100 / 220

Weighted Chinups
BWx5, 5x3, 10x2, 15x1, 20x1, 25x1

AMRAP10: ascending: 3 burpees + 3 squats, 6/6, 9/9, etc.
Score: 121 / 108 = 229
Bench
62x3
Easy :)

Front Squat 82kgx1x3 PR for reps

AMRAP7 ascending
3 burpees
3 squats
+3 per movement each round
Score: 139
Snatch Balance 20x1x10 & Snatch 32x1x2

TBar Row - was suppose to be 50x3x3 but I stopped at 50x3x1. Having trouble getting into the right position with these and I think it's more weight than I can handle right now :S

AMRAP Ascending
3 burpees
3 squats
+3 per movement each round

187
Squats 10RM to 41

AMRAP10:
-ascending by 3s-
3 Burpees
3 Squats
Score - 184

+ physio stuff.
Tuesday

Squat 44x5

HSPUs off red plate x15 & blue plate x5

Runs
400m @ 6 - 2.24
400m @ 8.5 x6 - 1.33, 1.36, 1.34, 1.?? (clock stopped), 1.32ish (clock stopped again but I beat Jason in who was 1.34), & 1.36
800m @ 6 - 4.48