CrossFit Algoa (Port Elizabeth) WOD – Wed, 2 August 2017

CrossFit Algoa (Port Elizabeth) WOD – Wed, 2 August 2017

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

 

RX’ED WOD

 

1) Front Squat 4 x 4 (85% 1RM)

Score = Load

then…

2) AMRAP the following for 18 min:
10 Strict HSPU
15 Box Jump Over (61cm/51cm)
20 Push Jerk (60kg/40kg)
300m Run

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Front Squat 4 x 4 (85% 1RM)

Score = Load

then…

2) AMRAP the following for 18 min:
10 Piked Push-ups
15 Box Step Over (61cm/51cm)
20 Push Jerk (40kg/27kg)
300m Run

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/.

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

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