CrossFit Algoa (Port Elizabeth) WOD – Fri, 8 Dec 2017

CrossFit Algoa (Port Elizabeth) WOD – Fri, 8 Dec 2017

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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 WOD

1) Power Clean and Push Jerk 3 (65-70% 1RM) – EMOM 10

Score = Load x Reps achieved

 

then…

 

2) Complete the following FT:
Warm-up 400 m – moderate pace

AMRAP the following for 12 minutes:
Run 200 m, Rest 15 sec
Run 200 m, Rest 30 sec

Score = Distance (m)

 

EXTRAS

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

 

LITE WOD

1) Power Clean and Push Press 3 (65-70% 1RM) – EMOM 10

Score = Load x Reps achieved

 

then…

 

2) Complete the following FT:
Warm-up 400 m – moderate pace

AMRAP the following for 12 minutes:
Run 200 m, Rest 15 sec
Run 200 m, Rest 30 sec

Score = Distance (m)

 

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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