CrossFit Algoa (Port Elizabeth) WOD – Tues, 25 July 2017

CrossFit Algoa (Port Elizabeth) WOD – Tues, 25 July 2017

Featured Image –  Coach Dean equaling his Lifetime PB snatching yesterday after alot of hard work this year on our @alwaysfitleague competitors programming! Good work coach Deane! In support Caleb and Damian with Coach Aidan just out of shot! In CrossFit we aim to be a little better each and every day! Over time, this simple principle reaps amazing rewards for the individual who makes the effort to do just that! 

#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) Front Squat 5 x 6 (80% 1RM)

Score = Load

then…

2) Complete 15-12-9 of the following FT:
Muscle-ups
Power Snatches (61kg/43kg)

TC = 14 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) Front Squat 5 x 6 (80% 1RM)

Score = Load

then…

2) Complete 15-12-9 of the following FT:
Assisted Pull-ups
Assisted Bar Dips
Power Snatches (40kg/25kg)

TC = 14 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

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