CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 May 2018

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 May 2018

Featured Image – Coach Deane going through snatch bar drills!  Drilling is essential for 1stly establishing the correct position, and then 2ndly developing the correct movement. Once the correct movement is achieved, do we then add speed (3rd) and finally load (4th)! 

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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) WOUNDED ANIMAL 2!
Complete the following FT:
40 Strict Ring Dips
60 Kipping Ring Dips
…But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 21-18-15-12-9-6-3:
Toes to Bar
OHS (50kg/33kg)

TC = 14 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) WOUNDED ANIMAL 2!
Complete the following FT:
40 Strict Bar Dips (Assisted)
60 Parallette Bar Dips
…But EMOM complete 2 Wall Walks (Or scale to 7.62 m Bear Walk – starting at 0 min)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete 21-18-15-12-9-6-3:
Hanging Knee Raises
OHS (30kg/20kg)

TC = 14 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

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