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, 410 bench, 665 deadlift.
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Deadlift 140 / 308 x 5

4 rounds:
30 lunges + 15 push press (40kg)
Time: ~ 5 minutes *timer malfunction
Wed: Warmup

Deadlift 4RM
50, 60, 70, 80, 84, 88/194 *PR

4 Rounds:
30 Lunges
15 Push Press (17)

Time: 9:58

Nice work 6am!
Deficit HSPU (2") x 6 x 5

Kroc Rows 32x20x2

Row 3000m with at least 4 x 20 second sprints
Time: 11:44.6 with 4 sprints
OH Press 32x3

Split Squats 20x10x5

4 Rounds
30 Lunges
15 Pushpress 20

5.32