CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 September 2017

CrossFit Algoa (Port Elizabeth) WOD – Wed, 6 September 2017

Featured Image – Final Info for NECC 2017 Athletes can be found at the following link: http://eastcapechamps.co.za/final-info-necc-2017/

A massive thank you to the following NECC 2017 sponsors in advance!
#nutritech @Nutritechfit @crossfitalgoa @enduradesports @bronscor @thetramwaysbuilding @bay_chamber @easterncapemotorgroup #easterncapemotorgroup @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand #despatchsuperspar #kombederfjouself @bradmillar #futuretech @mark_anderson1972 #markandersonphysiotherapy @reebok_sa @itensityonline

 

#crossfitalgoa #makingpeoplebetter #crossfit #reeboksa #crossfitgames #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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) Thrusters 5-5-5-5-5 (climb to a max load)
NECC Athletes 3-3-3 (70% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rounds of the following FT:
48 DU’s
24 C2B Pull-up’s
12 Hang Power Cleans (70kg/52kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
NECC Athletes (Individuals) 2 Rnds of Half the reps!
NECC Athletes(Teams) – 3 Rnds 48 DU, 15 C2B Pull-ups, 7 HPC

 

EXTRAS WOD

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

 

“LITE” WOD

1) Thrusters 5-5-5-5-5 (climb to a max load)
NECC Athletes 3-3-3 (70% 1RM)

Score = Load (kg)

then…

2) Complete 3 Rounds of the following FT:
48 Single Under’s
24 Pull-up’s (assisted)
12 Hang Power Cleans (50kg/32kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed
NECC Athletes (Individuals) 2 Rnds of Half the reps!
NECC Athletes(Teams) – 3 Rnds 48 DU, 15 C2B Pull-ups, 7 HPC

 

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

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