CrossFit Algoa (Port Elizabeth) WOD – Tues, 5 Dec 2017

CrossFit Algoa (Port Elizabeth) WOD – Tues, 5 Dec 2017

Featured Image – Congrats to CrossFit Algoa members Mitch, Yolandi, Brad, and not in picture, Delme, who completed their respective 5150 Triathlon events this past weekend! Awesome work!!

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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) From the floor complete the following E90so90s (climb in load):
Min 1-3 (2 Rnds) Clean plus 5 Front squats (6 reps)
Min 4-6 (2 Rnds) Clean plus 4 Front squats (5 reps)
Min 7-9 (2 Rnds) Clean plus 3 Front squats (4 reps)
Min 10-12 (2 Rnds) Clean plus 2 Front squats (3 reps)
Min 13-15 (2 Rnds) Clean plus 1 Front squats (2 reps)

Score = Sum of Max Loads on the 6 levels (Min 1-3 max load + Min 4-6 max load etc..)
NB – If you do not achieve all the reps choose scaled on Itensity!

 

then…

 

2) Complete the following FT
5-4-3-2-1 Clean (100kg/70kg or 70% 1RM)
50-40-30-20-10 DU

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 & TRANSFORMATION CHALLENGE

1) From the floor complete the following E90so90s (climb in load):
Min 1-3 (2 Rnds) Power Clean plus 6 Front squats (6 reps i.e. Power clean and 1st Front squat = 1 rep)
Min 4-6 (2 Rnds) Power Clean plus 5 Front squats (5 reps)
Min 7-9 (2 Rnds) Power Clean plus 4 Front squats (4 reps)
Min 10-12 (2 Rnds) Power Clean plus 3 Front squats (3 reps)
Min 13-15 (2 Rnds) Power Clean plus 2 Front squats (2 reps)

Score = Sum of Max Loads on the 6 levels (Min 1-3 max load + Min 4-6 max load etc..)
NB – If you do not achieve all the reps choose scaled on Itensity!

 

then…

 

2) Complete the following FT:
5-4-3-2-1 Clean (70kg/45kg or 70% 1RM)
50-40-30-20-10 Single Unders

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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