Featured Image – A massive congrats to Anje, Roxy, Taryn, Cindy, Cade, Thando, Coaches Deane and Dave for some excellent performances this weekend at CrossFit Mosselbay’s Garden Route Games! Also excellent job done by Yolandi “No Rep” Van Tonder who judged at the competition! A big thanks to Tayla, Chris, Clyde, Ashlynne, Aiden, Callum, Grant, Hannah, Zachary, Caleb, Hannah, Ella, Graham and Lee for their awesome support!

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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) Segment Snatch Deadlift, Snatch, OHS – EMOM 15 (70% 1RM)

Score = Reps x Load

then…

2) Complete the following FT:
100 Back Squat (100kg/70kg or 50% 1RM)

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD’s

1) Segment Snatch Deadlift, Power Snatch, OHS – EMOM 15 (70% 1RM)

Score = Reps x Load

then…

2) Complete the following FT:
100 Back Squat (70kg/45kg or 50% 1RM)

TC = 15 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