CrossFit Algoa (Port Elizabeth) WOD – Thurs, 18 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 18 July 2019

Featured Image – What is your favourite OPC “Optimal Recovery Position”? Two presented here … on the left we have Yogan in the “Starfish” OPC and on the right we have Richard with “The Spoon” OPC!:)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults)

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WODS

1) Complete the following complex E2ndMon2ndM for 12 min (6 Rnds):
Clean (squat) and Split Jerk, Clean (squat) plus 2 Front Squats

Score = Load

then…

2) Complete the following FT:
9-6-3 Clean (any) and Jerk (any) (102kg/70kg)
90-60-30 DU
then straight into…
12-9-6 Clean (any) and Jerk (any) (70kg/49kg)
21-15-9 BB Facing Burpees

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Reduce loading and add extra reps as needed!

then…

2) Options:
Int1 – 95/65kg
Int2 – 85/60kg, 80-50-20 DU, 60/40kg
Int3 – 75/52kg, 70-40-10 DU, 55/38kg
Beg1 – 70/45kg, SU, 45/30kg
Beg2 – 45/30kg, 70-40-10 DU, 30/20kg

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.  Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)! See the following link for our 3 Tiers of Competitors Training – http://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch

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