Featured Image – Spot the flying Wall Ball… “Machine infused Karen” Event simulation from this years FiCT, that took place last weekend!
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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) Power Clean and Push Jerk 2-2-2-2-2-2 (max load)

Score = Load

then…

2) Complete the following:
Isabel – 30 Snatches (squat) FT (61kg/43kg)
1 min Rest
Grace – 30 Clean (power) and Jerk (push) FT (61kg/43kg)
1 min Rest
30 Clusters FT (61kg/43kg)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Power Clean and Push Jerk 2-2-2-2-2-2 (max load)

Score = Load

then…

2) Complete the following:
Isabel – 30 Snatches (squat) FT (40kg/25kg)
1 min Rest
Grace – 30 Clean (power) and Jerk (push) FT (40kg/25kg)
1 min Rest
30 Clusters FT (40kg/25kg)

TC = 20 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