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If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) /
0784517637 (adults).

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

RX’ED WOD

1) Power Snatch, Snatch – EMOM 10
NECC Athletes (60% 1RM)
For the Rest (75% 1RM)

Score = Load (kg)

then…

2) Complete the following FT:

600 m Run then

21-15-9 of:
Power Snatch (50kg/35kg)
Strict HSPU
HS Walk (m)

then 600m Run

TC = 14 min

Score = Time/TC plus 1 sec/rep missed
NB – Power Snatch needs to be light enough to cycle 5 reps at a time

EXTRAS WOD

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

LITE WOD

1) Power Snatch, Power Snatch, OHS – EMOM 10
NECC Athletes (60% 1RM)
For the Rest (75% 1RM)

Score = Load (kg)

then…

2) Complete the following FT:

600 m Run then

21-15-9 of:
Power Snatch (30kg/22kg)
Piked Push-ups
HS Walk (m)

then 600m Run

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

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 competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch