CrossFit Algoa (Port Elizabeth) WOD – Mon, 7 May 2018

CrossFit Algoa (Port Elizabeth) WOD – Mon, 7 May 2018

Featured Image – Anje on some Overhead Squats from Open Workout 18.3…with Josh and Eva judging and in support! The Open has come and gone…In 10 days time, the Regionals of the CrossFit Games starts on 18 May 2018 and runs for 3 weekends through to 3 June 2018! Catch all the action at games.crossfit.com

#RoadtoRegionals #18point3 #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #fitnessbreakthru #airbike #xebexairbike #rower #xebexrower #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #eastcapechamps #alwaysfitleague #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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) E2ndMon2ndM 2 Cleans, 3 Front Squats (count sets >70% 1RM Clean) for 10 min

Score = Load

Then…

2) AMRAP the following for 12 min:
3 Strict Press
6 Push Press/Jerk
12 Deadlift
6 Hang Power Clean
3 Cleans (squat)

Men: BB – 61kg
Women: BB – 43kg

Score = Total Reps

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) E2ndMon2ndM 2 Cleans, 3 Front Squats (count sets >70% 1RM Clean) for 10 min
NB – Power Clean + Front squat allowed for a Clean

Score = Load

Then…

2) AMRAP the following for 12 min:
3 Strict Press
6 Push Press/Jerk
12 Deadlift
6 Hang Power Clean
3 Cleans (squat)

Men: BB – 40kg
Women: BB – 25kg

Score = Total Reps

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/.

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