Featured Image – Tash on D-Ball/Sandbag Squats while Yolandi watches on during a fun “odd object” WOD yesterday! #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #eastcapechamps #alwaysfitleague #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete
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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 WOD

1) Snatch 30 (80kg/52kg or 66% 1RM) FT but EMOM starting at 0 min complete 5 BB Facing Burpees
NB – BB Facing Burpees – new standard
Nb – squat snatch!

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Hang Power Cleans (102kg/70kg or 70% 1RM) FT

TC = 10 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) Snatch 30 (50kg/30kg or 66% 1RM) FT but EMOM starting at 0 min complete 5 BB Facing Burpees
NB – BB Facing Burpees – stepping down, stepping back and stepping over allowed
Nb – power snatch, OHS allowed

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

then…

2) 30 Hang Power Cleans (70kg/40kg or 70% 1RM) FT

TC = 10 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@algoacrossfit.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