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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) Segment Snatch, Snatch 2-2-2-2-2-2
*Pause at 1,5cm, knees, pockets, then snatch

Score = Load

then…

2) CrossFit HQ WOD – 171230

Complete as many rounds as possible in 12 minutes of:
1 Squat Snatch 155-lb. (70kg/52kg)
3 Clean (power) and Jerks (push) 155-lb. (70kg/52kg)
30 Double-Unders

Score = Total Reps

EXTRAS

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

LITE WOD

1) Segment Snatch , Snatch 2-2-2-2-2-2
*Segment Power Snatch OHS, Power Snatch OHS permitted
**Pause at 1,5cm, knees, pockets, then snatch

Score = Load

then…

2) CrossFit Algoa’s LITE VARIANT CrossFit HQ WOD – 171230

Complete as many rounds as possible in 12 minutes of:
1 Power Snatch, OHS (50kg/30kg)
3 Clean (power) and Jerks (push) (50kg/30kg)
30 Single-Unders

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