Featured Image – CrossFit Algoa Coaches and their Families at Kenton for our Coaches weekend away! Fun Times!!
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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:
Snatch

then…

2) Snatch 2 – EMOM 12 (start at 65%, climb to a max)
*Share with someone on the same load…complete in a 30 sec window!

Score = Max Weight

then…

3) With a partner AMRAP the following for 12 min (BB – 60kg/40kg):
Snatch
NB – 1 partner works at a time! Partition as you please but count your individual reps!

Score = Total Reps

EXTRAS

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

LITE WOD

1) Skill:
Snatch

then…

2) Power Snatch, OHS x2 – EMOM (start at 65%, climb to a max)
*Share with someone on the same load…complete in a 30 sec window!

Score = Max Weight

then…

3) With a partner AMRAP the following for 12 min (BB – 40kg/25kg):
Power Snatch, OHS
NB – 1 partner works at a time! Partition as you please but count your individual reps!

Score = Total Reps

Scaling 2 – Transformation Challenge:
With a partner AMRAP the following for 12 min (KB – 16kg/10kg):
10 KB Swing
10 KB Goblet Squats
NB – 1 partner works at a time! Partition as you please but count your individual reps!

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