Featured Image – Open Workout 18.2 (Noah Ohlson vs Patrick Vellner) of the Reebok CrossFit Games happens during the early hours of tomorrow morning! Catch all the action at games.crossfit.com.

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#healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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) Clean (squat) and Jerk (split) 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) Complete 5 Rnds FT of: (Open athletes only 2 Rnds):
20 Cal Row OR 25 SDHP (20kg/13kg)
10 Air Squats
10 Sit-up’s
10 Push-up’s
10 Pull-up’s
20 DU

TC = 15 (Open athletes 6 min TC)

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) Clean (squat) and Jerk (split) 3-3-3-3-3 (Count sets >80% 1RM)
Open Athletes 2-2-2-2 (70% 1RM)

Score = Load

then…

2) Complete 5 Rnds FT of: (Open athletes only 2 Rnds):
20 Cal Row OR 25 SDHP (16kg/10kg)
10 Air Squats
10 Sit-up’s
10 Push-up’s (kneeling)
10 Pull-up’s (assisted)
20 Singles

TC = 15 (Open athletes 6 min TC)

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