CrossFit Algoa (Port Elizabeth) WOD – Fri, 15 September 2017

CrossFit Algoa (Port Elizabeth) WOD – Fri, 15 September 2017

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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 WOD

1) Tabata the following for 5 min (i.e. 10 Rnds each):

a) TNG Power Snatch (40kg/28kg)

Score = Total Reps

REST 2 min

b) TNG Clean (power) and Jerk (push) (40kg/28kg)

Score = Total Reps

REST 2 min

c) Burpee BJO (61cm/51cm)

Score = Total Reps

REST 2 min

d) C2B Pull-up’s

Score = Total Reps

REST 2 min

e) Thrusters (40kg/28kg)

Score = Total Reps

 

EXTRAS

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

 

LITE WOD

1) Tabata the following for 5 min (i.e. 10 Rnds each):

a) TNG Power Snatch (30kg/20kg)

Score = Total Reps

REST 2 min

b) TNG Clean (power) and Jerk (push) (30kg/20kg)

Score = Total Reps

REST 2 min

c) BB Facing Burpees (step over allowed)

Score = Total Reps

REST 2 min

d) Pull-up’s (assisted)

Score = Total Reps

REST 2 min

e) Thrusters (30kg/20kg)

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 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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