Featured Image – Eva on the Age Group Online Qualifyer Workout 3…20 minutes of FUN! Coach Deane judging.

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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) Segment Snatch Deadlift, Hang Snatch, Snatch – EMOM 10 (climb to a max for the day)

Score = Load

then…

2) Complete 5 Rnds of the following FT:
25 Box Jump Overs (61cm/51cm)
12 Hang Snatch (50kg/35kg)

TC = 20 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) Segment Snatch Deadlift, Hang Power Snatch, OHS, Power Snatch, OHS – EMOM 10 (climb to a max for the day)

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 5 Rnds of the following FT:
25 Box Step Overs (61cm/51cm)
12 Hang Snatch (30kg/20kg)

TC = 20 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