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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) CrossFit Team Series 2017

RX’ed Workout – Event 3 (https://games.crossfit.com/workouts/teamseries/2017)

For time:
50 synchronized wall-ball shots
30 cleans, 135/95 lb.
50 synchronized wall-ball shots
20 cleans, 185/135 lb.
50 synchronized wall-ball shots
10 cleans, 225/155 lb.
Men throw a 20-lb. (9.1kg) ball to 10-ft. target
Women throw a 14-lb. (6.3kg) ball to 9-ft. target

Time cap: 12 minutes
Tiebreak: Time after wall-ball sets

Score = Time/TC plus 1 sec/rep missed
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are
102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.), 61 kg (135 lb.), 48 kg (105 lb.), 43 kg (95 lb.), 29 kg (65 lb.),
and 9 kg ball (20 lb.), 6 kg ball (14 lb.), 4 kg ball (10 lb.).

then…

2) 3 Rounds of:

AMRAP 2:
5 Hang Power Cleans
5 Push Jerks

REST 2 min
(BB = 90kg/63kg or 62% 1RM Push Jerk)

Score = Total Reps for 3x AMRAPS

EXTRAS

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

LITE WOD

1) CrossFit Team Series 2017

Scaled Workout – Event 3 (https://games.crossfit.com/workouts/teamseries/2017)

For time:
50 synchronized wall-ball shots
30 cleans, 95/65 lb.
50 synchronized wall-ball shots
20 cleans, 135/95 lb.
50 synchronized wall-ball shots
10 cleans, 155/105 lb.
Men throw a 14-lb. (6.3kg) ball to 9-ft. target
Women throw a 10-lb. (4.5kg) ball to 9-ft. target
Time cap: 12 minutes
Tiebreak: Time after wall-ball sets

Score = Time/TC plus 1 sec/rep missed

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 102 kg (225 lb.), 83 kg (185 lb.), 70 kg (155 lb.),
61 kg (135 lb.), 48 kg (105 lb.), 43 kg (95 lb.), 29 kg (65 lb.), and 9 kg ball (20 lb.), 6 kg ball (14 lb.), 4 kg ball (10 lb.).

then…

2) 3 Rounds of:

AMRAP 2:
5 Hang Power Cleans
5 Push Jerks

REST 2 min
(BB = 60kg/40kg or 62% 1RM Push Jerk)

Score = Total Reps for 3x AMRAPS

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