Featured Image – What will Open Workout 18.3 be? Dave Castro’s tip reposted by @crossfitgames (on Instagram) is our featured image for today. Remember to catch the live announcement during the early hours of Friday morning, or watch the recorded footage at games.crossfit.com (Featured Image courtesy of CrossFit, Inc.)

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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 Snatch, Snatch 2-2-2-2-2-2 (Count sets >80% 1RM PS)
Open Athletes 2-2-2-2 (70% 1RM PS)

Score = Load

then…

2) AMRAP the following for 9 min: (Open athletes only 3 Rnds):
10 Pull-ups
5 Worm Walks
10 Wall Balls (9.1kg/6.3kg)

(Open athletes 3 Rnds or Cap Time at 5 min)

Score = Total Reps

EXTRAS WOD

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

LITE WOD

1) Power Snatch, Power Snatch & OHS 2-2-2-2-2-2 (Count sets >80% 1RM PS)
Open Athletes 2-2-2-2 (70% 1RM PS)

Score = Load

then…

2) AMRAP the following for 9 min: (Open athletes only 3 Rnds):
10 Pull-ups (assisted)
5 Worm Walks
10 Wall Balls (6.3kg/4.5kg)

(Open athletes 3 Rnds or Cap Time at 5 min)

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