Featured Image –  The 2018 Reebok CrossFit Games Podium for Individual Men… 1st Mathew Fraser (USA), 2nd Patrick Vellner (Canada), 3rd Lukas Hogberg (Sweden) (Image courtesy of CrossFit, Inc.)

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX WOD
1)
a) Front Squat 3-3-3-3 (count sets >80% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load

Then…

2) AMRAP the following for 12 min:
1 Rnd of “DT” (70kg/49kg)…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then…
200 m Run

Score = Total Reps
*10 m = 1 Rep

EXTRAS

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

LITE WOD

1)
a) Front Squat 3-3-3-3 (count sets >80% 1RM)

Score = Load

b) Front Squat 10-10 (count sets >65% 1RM)

Score = Load

Then…

2) AMRAP the following for 12 min:
1 Rnd of “DT” (45kg/30kg)…
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then…
200 m Run

Score = Total Reps
*10 m = 1 Rep

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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch