CrossFit Algoa (Port Elizabeth) WOD – Thurs, 2 November 2017

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 2 November 2017

Featured Image – Coach Aidan on snatches at our Nutritech East Cape Champs!
#eastcapechamps #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #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) Skill:
Deadlift
Power Clean
KBS (Russian and USA)

 

2) Deadlift 5-5-5-5-5 (70% 1RM)

Score = For Quality

 

then…

 

3) “Gains” & “Performance” Challenge members complete yesterday’s Benchmark Testing!

for the rest…

 

Complete 21-15-9 of the following FT:
Power Clean (60kg/40kg)
Run 300 m after each Round

TC = 8 min

Score = Time/TC plus 1 sec/rep missed

 

EXTRAS WOD

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

 

LITE WOD

1) Skill:
Deadlift
Power Clean
KBS (Russian and USA)

 

2) Deadlift 5-5-5-5-5 (70% 1RM) *Transformation Challenge – light loading, perfect form!

Score = For Quality

 

then…

 

3) “Gains” & “Performance” Challenge members complete yesterday’s Benchmark Testing!

….for the rest…

 

Scaling 1:
Complete 21-15-9 of the following FT:
Power Clean (40kg/25kg)
Run 300 m after each round

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Scaling 2 (Transformation Challenge):
Complete 21-15-9 of the following FT:
KB Swing Russian (16kg/10-12kg)
Run 200m after each Round

TC = 8 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

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