CrossFit Algoa (Port Elizabeth) WOD – Tues, 25 September 2018

Feature Image – Marco and Rochelle getting prepped for some synchro Clean and Jerks as Jemima and Tim hang from the bar at our 2018 Endurade East Cape Champs! 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 WOD

1) Teams of M/M or F/F or M/F – Team Series Event 2 (https://games.crossfit.com/workouts/teamseries/2018)

For time:

20 synchronized squat cleans, 135/95 lb.
20 synchronized squat cleans, 185/125 lb.
20 synchronized squat cleans, 225/155 lb.

Time cap: 7 minutes
Tiebreak: Time after every 20 reps

Score = Time/TC plus 1sec/rep missed
NB – The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 29 kg (65 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 70 kg (155 lb.), 84 kg (185 lb.) and 102 kg (225 lb.).

then…

2) Complete the following FT:
9-7-5 Turkish Get-up (35kg/25kg)
21-15-9 Strict T2B

TC = 12 min

Score = Time/TC plus 1 sec/repm missed

EXTRAS

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

LITE WOD

1) Teams of M/M or F/F or M/F – Team Series Event 2 (https://games.crossfit.com/workouts/teamseries/2018)

Scaled Teams – For time:

20 synchronized squat cleans, 95/65 lb.
20 synchronized squat cleans, 135/95 lb.
20 synchronized squat cleans, 155/105 lb.

Time cap: 7 minutes
Tiebreak: Time after every 20 reps

then…

2) Complete the following FT:
9-7-5 Turkish Get-up (20kg/10kg)
21-15-9 Strict Knees to Chest

TC = 12 min

Score = Time/TC plus 1 sec/repm 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