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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Single leg practice

Rehab stuff

Run 30 minutes fartlek with 5 full out sprints (i.e.; can't maintain for more than 10-15 seconds)
Score: 5+ km with 5 x 10 seconds full out sprints
Warmup: 14 TGU's

Bench 5R
15, 18, 21, 24, 27, 30/66 *PR :)

AMRAP20
400m run
5 ring rows
10 pushups
15 squats

Score: 5 rounds + run

Nice work 6 am! :)
40min easy run/pokehunt - 6.9km

This pic is actually from a couple of weeks ago with MJ, but I did catch a magickarpt today and this is a better picture!
Bench 5RM 51 (F, 2/5)

AMRAP20
400m Run
5 Chinups
10 Pushups
15 Squats
Score: 5+200m run
Wednesday: Warm-up. Cleans to 48x2 (80% of 1RM.) EMOM 10: cleans 42x2 (70% of 1RM). WOD: 100 burpees with a 6-inch target. Time: 11:03. Brutal, and yes I sandbagged.