CrossFit Algoa (Port Elizabeth) WOD – Mon, 24 July 2017

CrossFit Algoa (Port Elizabeth) WOD – Mon, 24 July 2017

Featured Image – Jacques and his good friends on his bachelors WOD at CrossFit Algoa this past weekend! Good clean fun! If you would like more information on our CrossFit Algoa programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Handstand Practice – Wall or Freestanding (10 min)

Score = For Quality

then…

2) Complete the following for Max Reps:

a) AMRAP 5:
50 Alternating DB Snatch (power) 30kg/20kg
then AMRAP DU’s

Rest Transition 2 min

b) AMRAP 6:
50 C2B Pull-ups
then AMRAP Xebex Bike (cal) Sub – Run 50 m shuttles (10 m = 1 rep)

Rest Transition 2 min

c) AMRAP 7:
30 Burpee BJO (61cm/51cm)
then AMRAP Xebex Row (cal) Sub – SDHP (20kg/13kg)
.
Score = Total Reps
.
EXTRAS

Ask our coaches about our Tier 1 of our Competitors Programming!
.
LITE WOD
.
1) Handstand Practice – Piked Holds/Wall Walking (10 min)

Score = For Quality

then…

2) Complete the following for Max Reps:

a) AMRAP 5:
50 Alternating DB Snatch (power) (20kg/10kg)
then AMRAP DU’s

Rest Transition 2 min

b) AMRAP 6:
50 Pull-ups (assisted)
then AMRAP Xebex Bike (cal) Sub – Run 50 m shuttles (10 m = 1 rep)

Rest Transition 2 min

c) AMRAP 7:
30 DB Facing Burpees (jump over long ways)
then AMRAP Xebex Row (cal) Sub – SDHP (16kg/10kg)
.
Score = Total Reps
.
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

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