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

RX’ED WOD

1) Clean (power) and Jerk (split) – Every 20 sec’s for 10 min (30 reps)
(BB – 102kg/70kg or 70% 1RM Power Clean)

Score = Load (Reps x load)

then…

2) AMRAP 12:
18 sec cumulative HS Hold (Freestanding with hand movement allowed)
12 Push-up’s
6 TGU Sit-up’s (32kg/24kg)
2 TGU’s (32kg/24kg)

Score = Total Reps
1 sec = 1 rep on the HS Hold

EXTRAS WOD

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

LITE WOD

1) Clean (power) and Jerk (split) – Every 20 sec’s for 10 min (30 reps)
(BB – 60kg/40kg or 70% 1RM Power Clean)

Score = Load (Reps x load)

then…

2) AMRAP 12:
18 sec cumulative Piked PU Hold
12 Push-up’s (kneeling)
6 TGU Sit-up’s (16kg/10kg)
2 TGU’s (16kg/10kg)

Score = Total Reps
1 sec = 1 rep on the HS Hold

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