Featured Image – Come support Eva’s Fundraiser for her trip to the 2017 Reebok CrossFit Games. Come challenge your favourite competitors and coaches at the Box from 17:00-19:00. Join us for snacks and drinks thereafter, wishing her well for her trip! #crossfitgames #crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX’ED WOD

1) Complete the following FT:
Snatch 5-4-3-2-1
(Loading – 5 – 70% 1RM; 4 – 80% 1RM; 3 – 85% 1RM; 2 – 90% 1RM; 1 – 95% 1RM)
NB Use 1 bar only and change your weights!

Time Cap – 12 min

Score = Overall loading (sum of reps x load) and note time

then…

2) Complete 10 Rnds of the following FT (BB – 75kg/52kg or 65% 1RM):
3 Power Snatches
3 Snatch Balance
3 Snatches (Squat)
3 OHS

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Complete the following FT:
Power Snatch, OHS 5-4-3-2-1
(Loading – 5 – 70% 1RM; 4 – 80% 1RM; 3 – 85% 1RM; 2 – 90% 1RM; 1 – 95% 1RM)
NB Use 1 bar only and change your weights!

Time Cap – 12 min

Score = Overall loading (sum of reps x load) and note time

then…

2) Complete 10 Rnds of the following FT (BB – 45kg/25kg or 65% 1RM):
4 Power Snatches
4 Power Snatch, OHS
4 OHS

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch