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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Nice big beefy clean Alex!
Hang Power Clean 43x2x6

Kipping Chinups 9x6

5 Rounds
25 Russian KBS Green
20 Lunges
15 Vups

8.58
Bench x 5
65, 75, 85, 95, 105, 114 / 251 x 4

HSPU x 10 x 6
10, 10, 10, 7+3, 7+3, 6 +3+1

4 rounds: 10 snatch (50) + 10 ring dips
time: 7:35

Started too fast... oops.
Friday:
Warmup: Burpees, squats,lunges, ring rows, pushups, sit-ups, TGU's

Deadlift 5R
30, 35, 40, 45, 48, 51

AMRAP 8
90 SU's
6 cleans @50% max (17)

Score: 4 + 91

Nice work 6 am! :)
Deadlift 3RM 77

AMRAP9
90 Single Unders
6 Cleans @ 30
Score: 5+6
Deadlift (touch and go) x 8
60, 70, 80, 90, 100, 107 / 235

Med Ball Twists
20x20x3

AMRAP4: burpees (minimum 70 or AMRAP8)
Score: 80

Great session!
Deadlift 100x1

Bench 44x3

AMRAP 4
Burpees

64
Saturday:

Squat 117kgx1

Strict Press 52kgx1 (ties PR)
53kgxFx2
happy to tie my PR after not doing this movement for a couple months :)

Practiced dumping the bar if I fail a squat... gotta feeling I should be sticking with spotters..
4km easy run/pokehunt - 21.24

Catch of the day!
Snatch 35x1x3

Snatch Pulls 44x2x2

Death by Wallball
20+20
Monday:
Warmup: Burpees, squats, lunges, ring rows, plank, sit-ups, TGU's

Squat 5R
15, 20, 25, 30, 35, 39

"Death by WallBall"
Score 20 + 19

Nice work 6 am! :)
Hang power clean
66kgx1 PR

Squat
110kgx1

Press
48kgx3
Tues
Pause Front Squats 2s 30x2x10

25 Negative HSPUs to 2" Deficit

AMRAP10
20 DUs
10 KB Thrusters Pink

8+10
Wednesday
6.2km Easy Run/Pokehunt - 38.26mins
Bench x 3
70, 85, 95, 105 /231, stopped here, something off with right shoulder

Ring Dips x 15 x 4
These felt fine, no issue

AMRAP10:
20 doubles + 5 clean & jerk (any style 60kg)
Decided to play safe with 50kg vs 60kg
Score: 11 + 23

Shoulder actually felt better after the conditioning workout.... not so much anymore, it hurts a lot 😡
Thursday

Hang Power Clean 46x1x6

Kipping Chinups 10x5

5 Rounds
20 Russian Swings Green
15 Pushups
10 Vups

9.51
Friday

Deadlift Touch and Go 60x8

Bench 47x1 PR

10 Rounds
30s of Burpees
30s of Fronts Squats 30
30s Rest

132
Deadlift x 5
85, 100, 115, 130, 145, 155 / 341

Single Leg Hip Bridge (shoulders on floor, pause/squeeze at top) x 10 (per side) x 5

10 rounds:
5 chinups sub ring rows
10 pushups
15 squats
Time: 7:03

Shoulder is feeling better vs yesterday.
Saturday.

Squat 113kgx1

Bench 77kgx1 PR

Deadlift 115kgx3- PR? unsure
30min easy run/pokehunt - 5.5km