CrossFit Algoa (Port Elizabeth) WOD – Thurs, 20 July 2017

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 20 July 2017

Featured Image – Eva leaves for the 2017 Reebok CrossFit Games! We wish you a safe trip, fun trip Eva! You are in our thoughts and prayers! We are backing you all the way! #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) Bar Muscle up Drills:
a) Hips to bar drill 3 x 5

b) Feet on Wall Muscle-up drill 3 x 5

A & B are for quality!

c) Pull-ups (kipping or butterfly) RM x 1

Score = Reps

then…
.
2)
a) AMRAP 5:
DB Snatches (power) 30 (40kgx1/30kgx1)
AMRAP DU’s for remaining time

Score = Total Reps

Rest 4 minutes

b) AMRAP 5:
DB Clean (power) and Jerk (push) 30 (40kgx1/30kgx1) – 2 hands on 1 DB (alternate sides used each rep)
AMRAP Plate Burpees (15kg/10kg)

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Bar Muscle up Drills:
a) Hips to bar drill 4 x 5

A & B are for quality!

c) Pull-ups (Assisted) RM x 2

Score = Reps

then…

2)
a) AMRAP 5:
DB Snatches (power) 30 (20kgx1/10kgx1)
AMRAP DU’s for remaining time

Score = Total Reps

Rest 4 minutes

b) AMRAP 5:
DB Clean (power) and Jerk (push) 30 (20kgx1/10kgx1) – 2 hands on 1 DB (alternate sides used each rep)
AMRAP Burpees for remaining time

Score = Total Reps

COMPETITORS WOD

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

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