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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Squat x 5 (deload)
60, 70, 80, 90, 96, 101 / 222

Elevated Pistol
BWx10
8x10
12x10x5

5 rounds: 30 doubles + 10 thrusters (50)
time: 5:09

Great session!
PM: Hot Tub/Stretch.
35 minute easy bike. Had the time and the weather was just warm enough so I had to take advantage. :D

5 minutes drills/lacrosse ball.
10 Burpees + 10 Chinups + 10 V-Ups
10 Elevated Split Squats + 10 Single Leg Deadlifts
10 Sandbag Squats + 10 Lunges + 10 Pushups
10 Elevated Split Squats + 10 Single Leg Deadlifts.

Front Squats 62kg/137# x 1 rep x 3 sets.

Bench Press 60kg/133# x 5 reps.

2000m easy row in 9:48.
Weighted Chinups 5RM to 2.5 (F, 4/5)

5 Rounds:
60 Singles
10 Overhead Press (20)
Time: 5:58
Snatch drills
Snatch: 20, 22, 24, 26, 28, 30, 32, 34, 36, 38, 40 (PR). YAAY!
"Isabel":
30 snatches for time (25kg)
4:15
Squat 47x5

20 HSPUs off Green Plate

1000m Row Max Effort
3.56.5 PR
Nice row!