CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 November 2017

CrossFit Algoa (Port Elizabeth) WOD – Tues, 14 November 2017

Featured Image – Our CrossFit Algoa Ladies High Tea this past weekend at the Boardwalk! Looking good ladies!

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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) Skill
Power Clean
Push Press/Push Jerk

 

then…

 

2)
a) Clean (power) and Jerk (push) 2 – EMOM 10 (start at 65% 1RM, climb to a max day)

Score = Heaviest Load

 

then…

 

b) With a partner complete the following FT:
10-8-6-4-2 Clean (power) and Jerk (push) (100kg/70kg or 65% 1RM)
100m Run after each Round of C & J

Rules – partners share C&J equally in any manner
Run – fastest partner can run ahead and start first on the C&J without waiting for partner

TC = 6 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
Power Clean
Push Press/Push Jerk

 

then…

 

2)
a) Clean (power) and Jerk (push press) 2 – EMOM 10 (start at 65% 1RM, climb to a max day)

Score = Heaviest lift for 2 in minute

 

then…

 

b) With a partner complete the following FT:
10-8-6-4-2 Clean (power) and Push Press (70kg/45kg or 65% 1RM)
100m Run after each Round of C & J

Rules – partners share C&J equally in any manner
Run – fastest partner can run ahead and start first on the C&J without waiting for partner

TC = 6 min

Score = Time/TC plus 1 sec/rep missed

 

c) Scaling 2 (Transformation Challenge)
With a partner complete the following FT:
10-8-6-4-2 Clean (power) and Push Press (30kg/15kg or appropriate scaling)
100m Run after each Round of C & J

Rules – partners share C&J equally in any manner
Run – fastest partner can run ahead and start first on the C&J without waiting for partner

TC = 6 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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