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

REMINDER – 10:00 – 11:00 Brunch Skottle and Coffee after Class (bring own breakfast to cook). Urban Espress Coffee on Sale!

SPECIALITY CLASS

8:00 – 9:00 The Snatch (From warm-up and mobility through to Snatch virtuosity)

a) Snatch Specific Warm-up (including key Mobility)

b) Snatch Bar Drills

c) Snatch Deadlift, Hang Power Snatch, Hang Snatch – EMOM 10 – 60% 1 Rep Max

Score = Load

RX & LITE WODS

1) In groups of 4, AMRAP the following for 20 minutes:
20 Tyre Flips (270kg/180kg) – Flip alone
20 Synchro Partner Squats (10 per pair)
400 m Run (20kg/10kg Bumper)

80 Reps/Rnd

Score = Total Reps

Scaling

Intermediate Option
In groups of 4, AMRAP the following for 20 minutes:
20 Tyre Flips (270kg/180kg) – Flip in pairs
20 Synchro Partner Squats (10 per pair)
400 m Run (20kg/10kg Bumper)

80 Reps/Rnd

Score = Total Reps

Beginner Option
In groups of 4, AMRAP the following for 20 minutes:
20 Tyre Flips (180kg/90kg) – Flip in pairs
20 Synchro Bumper Squats (15kg/5kg)
300 m Run (15kg/5kg Bumper)

70 Reps/Rnd

Score = Total Reps

EXTRAS
Chat to the coaches concerning our AFL Competitors program.

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