CrossFit Algoa (Port Elizabeth) WOD – Fri, 8 June 2018

CrossFit Algoa (Port Elizabeth) WOD – Fri, 8 June 2018

Featured Image – The Workouts for the “Climb the Mountain” Box and Online Fundraiser Competition for Dave and Eva were released last night! Find all the details for entry and all the Workout youtube clips and descriptions a: https://crossfitalgoa.com/climb-the-mountain-comp/  

There is still time to enter for both the Box Competition and the Online Competition.

Online Competition submission and entries only close on Monday evening (11th June) at 24:00.  

If you still want to register for the Box Competition, you can do so at the event on Saturday or you can contact Dave on 0784517637 to enter today.

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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) EMOM 10 – Segment Snatch Deadlift (Pause 3cm, knees, Pockets), Snatch, Snatch Balance (70% 1RM Snatch)

Score = For Load

then…

2) Complete the following FT:
15 TNG Power Snatch (80kg/55kg)
20 TNG Power Snatch (65kg/45kg)
25 TNG Power Snatch (50kg/35kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – min of 3 TNG reps at a time (penalty 3 BBF burpees if do not do 3 TNG)

EXTRAS

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

LITE WOD

1) EMOM 10 – Segment Snatch Deadlift (Pause 3cm, knees, Pockets), Snatch (power snatch, OHS), Snatch Balance (70% 1RM Snatch)

Score = For Load

then…

2) Complete the following FT:
15 TNG Power Snatch (55kg/35kg)
20 TNG Power Snatch (45kg/30kg)
25 TNG Power Snatch (35kg/22kg)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

NB – min of 3 TNG reps at a time (penalty 3 BBF burpees if do not do 3 TNG)

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 women’s field.

Dave (Men 40-44yrs) and Eva (women 50-54 yrs) have both again qualified (top 20 in the the world) to participate at the Reebok CrossFit Games in 2018 in Madisson, Wisconsin. 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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