Featured Image – Hannah taking a momentary rest on Open Workout 18.3! This Open Workout has pushed many of our members to learn new skills and go for those long awaited PB’s, from Double-Unders, to heavy overhead squats through to ring muscle-ups! Open Workouts always bring out the best in you! We are proud of you all!

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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

Final Testing of Open Workout 18.3 takes place today, for everyone else…

1)
a) EMOM 12:
Odd min – 10 BB Facing Burpees
Even Min – Snatches (any), climbing to a max – Complete the following reps in the respective minutes (5,5,3,3,1,1,1)

Score = Load (max), note burpees completed out of 60

then…

2) AMRAP the following for 18 min:
600 m Run
21 BB Facing Burpees (2 feet mvt and jumping)
18 Power Snatch (35kg/25kg)
15 Box Jump Overs (61cm/51cm)
12 T2B
9 Strict HSPU
6 Muscle-ups

Score = Total Reps

EXTRAS

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

LITE WOD

Final Testing of Open Workout 18.3 takes place today, for everyone else…

1)
a) EMOM 12:
Odd min – 7 Burpees
Even Min – Snatches (any), climbing to a max – Complete the following reps in the respective minutes (5,5,3,3,1,1,1)

Score = Load (max)

then…

2) AMRAP the following for 18 min:
600 m Run
21 Burpees
18 Power Snatch (25kg/15kg)
15 Box Step Overs (61cm/51cm)
12 Hanging Knee Raises
9 Piked Push-ups (61cm/floor)
6 Pull-ups (assisted)
6 Push-ups (toes)

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 women’s field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch