Featured Image – CrossFit Algoa Kids Holiday Camp – Drilling invaluable skills! The principle of Virtuosity is practiced from at a young age at CrossFit Algoa…”Doing the common, uncommonly well!”

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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
a) Snatch 2 – EMOM 7 (climb to a Max Day)

Score = Load

b) Snatch 15 FT (75% of Max Day)

Score = Time

then…

2) Complete 21-18-15-12-9-6-3 of the following FT:
Snatch (squat!) (35kg/25kg)
HSPU

TC = 14 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
a) Power Snatch, OHS – EMOM 7 (climb to a Max Day)

Score = Load

b) Power Snatch, OHS 15 FT (75% of Max Day)

Score = Time

then…

2) Complete 21-18-15-12-9-6-3 of the following FT:
Snatch (squat or power snatch, OHS) (22kg/15kg)
Piked Push-ups (61cm/51cm)

TC = 14 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