Feature Image – Okkert on the “Humewood Closeout” at the Endurade East Cape Champs (EECC), while Celeste Judges, and Jane and Janet are in support! Keep following us on social media @eastcapechamps and at our website http://eastcapechamps.co.za/ for all the latest updates!

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

RX’ED WOD

1) E2ndMo2ndM complete the following complex for 16 min (8 Rnds) –

Power Clean, Squat Clean, Push Jerk, OH Box Stepping L, OH Box Stepping R (climb to a Max Day)

Score = Load

then…

2) Complete the following FT:
15 Clean (squat) and Jerk (push)
25 Clean (power) and Jerk (push)

BB (75kg/52kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) E2ndMo2ndM complete the following complex for 16 min (8 Rnds) –

Power Clean, Squat Clean, Push Jerk, OH Box Stepping L, OH Box Stepping R (climb to a Max Day)
*Clean – Power Clean, Front squat allowed

Score = Load

then…

2) Complete the following FT:
15 Clean (squat) and Jerk (push)
25 Clean (power) and Jerk (push)

BB (50kg/33kg)

TC = 12 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 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