CFOIB supports Big John in his future CrossFit Safe Haven endeavors (to open mid-February in Southport)!
FITNESS
A. Four sets of:
Push Press (dumbbell or barbell) x 6-8 reps
Rest 60 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds
B. For Max Reps/Calories:
3 Minutes of Rowing (Calories)
1 Minute of Rest
3 Minutes of Kettlebell Swings
1 Minute of Rest
3 Minutes of Thrusters
AIM
A. In eight sets or less, build to a heavy Jerk
B. For Max Reps:
3 Minutes of Box Jumps (24″/18″)
1 Minute of Rest
3 Minutes of Kettlebell Swings (24/16 kg)
1 Minute of Rest
3 Minutes of Thrusters (115/83 lbs.)
SPORT
A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90-95%
B. Every two minutes, for 12 minutes (6 sets):
Clean + Front Squat x 1 rep @ 90-95%
C. Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes
Increase load each set, working to the heaviest 5-rep set possible.
D. Three sets for times of:
135/95 Squat Clean x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 2 minutes