Featured Image – Thando getting in some “flex-time” while holding an airsquat during a team WOD over the weekend! From left… Sebastian, Cade and Hannah in his team!

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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) Complete the following for Time:
20 Power Snatch (60kg/40kg or 50% 1RM)
15 Power Snatch (75kg/52kg or 60% 1RM)
10 Power Snatch (90kg/63kg or 73% 1RM)
5 Power Snatch (100kg/70kg or 80% 1RM)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 10 Rnds of the following FT:
4 Strict Muscle-ups
6 Burpee BJO (76cm/61cm)
8 KB Clean and Jerk (32kgx1/24kgx1) – 4 each

TC = 20 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) Complete the following for Time:
20 Power Snatch (35kg/20kg or 50% 1RM)
15 Power Snatch (45kg/25kg or 60% 1RM)
10 Power Snatch (55kg/30kg or 73% 1RM)
5 Power Snatch (65kg/35kg or 80% 1RM)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 10 Rnds of the following FT:
4 Strict Pull-ups, 4 Push-ups
6 Burpee KB Jump Overs
8 KB Clean and Jerk (24kgx1/16kgx1) – 4 each

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