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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Planking is my favorite crossfit activity . . .
Deadlift
85x3, 100x2, 115x1, 130x1, 145x1, 153 / 337 x1

Rack Pull
165x1, 175x1, 185 / 407 x1

50 Chinups
Time: 2:37

40-30-20-10: wall balls + kb swings (16kg)
Time: 8:04
All unbroken

Making progress. Body is feeling better
Ring Row Progressions to -2.5 steps

2.5km Run
Time - 14:22
C&J 43x1x3 & 30x2x2

Clean Pulls 55x1x5

Strict Chinups x max reps x5 - 2,2,3,2,2 - 3's a PR :)

1000m Row Max Effort - 4.02.07 PR

3000m Row @ 70% - 13.55.9 PR but believe me I wasn't trying after that 1000m row LOL!
Weightlifiting Clinic:
Snatch 1RM to 48 - PR! 😀
Friday

Deadlift 93x1

Bench 36x10

AMRAP10
20 DUs
15 Russian KBS Green
10 T2B

4+42
Friday
Warmup: Physio exercises

Rack Pulls 5R
30, 35, 40, 45, 50, 55

AMRAP10
60SU's
15 Russians (Blue)
10 Situps
Score: 6+64

Nice work 6am! :)
Friday:

Clean 1RM 68kg PR
70kgxFx7 .... soon......

Band pull aparts x max reps x 4

50 thrusters 34kg untimed
Deadlift 5RM to 71

AMRAP10
60 Single Unders
15 Russian Swings (purple)
10 V-Ups
Score: 7+19
Saturday

90min easy run/pokehunt - 11.4km. Lots of breaks on this one 😉 didn't see much for cool Pokemon on the run but my sweetheart was waiting for me when I got home!