Featured Image -Reghardt on Open Workout 18.5 while Coach Deane judges and Intern Coach Sam watches on!

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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).

REMINDER – CLASSES AS PER USUAL EXCEPT WE WILL ONLY HAVE 1 EVENING CLASS AT 17:00-18:00

Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WOD

1) Power Clean and Push Jerk 5-4-3-2-1 (Loading – 5 – 70% 1RM; 4 – 80% 1RM; 3 – 85% 1RM; 2 – 90% 1RM; 1 – 95% 1RM) – FT

Score = Sum of Reps x Load used for respective reps (note time)

then…

2) Complete 11-9-7-5 of the following FT:
Clean and Jerk (any) (61kg/43kg)
Muscle-ups

TC = 8 min

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) Power Clean and Push Jerk 5-4-3-2-1 (Load as needed maintaining great form) – FT

Score = Sum of Reps x Load used for respective reps (note time)

then…

2) Complete 11-9-7-5 of the following FT:
Clean and Jerk (any) (40kg/25kg)
Pull-ups (assisted)
Bar Dips (assisted)

TC = 8 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