Feature Image – Saturday Class before the “Skottlebraai” this past weekend!

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

RX WOD
1) Tut – loading load and time scores on Itensity whiteboard

then…

2) Thrusters 3 (>70% 1RM) – EMOM 10

Score = Max Load (kg)

then…

3) A heavier C2B Fran – 21-15-9 of:
Thrusters (50kg/35kg)
C2B Pull-ups

Into…

Fran – 21-15-9 of:
Thrusters (43kg/30kg)
Pull-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Tut – see above

2) Thrusters 3 (>70% 1 RM) – EMOM 10

Score = Max Load (kg)

then…

3) Scaling – choose loads and a degree of difficulty so that you can complete each Rnd in 1-3 sets.

Intermediate Option
Fran – 21-15-9 of:
Thrusters (43kg/30kg)
Pull-ups

Into…

A shorter Fran – 15-12-9 of:
Thrusters (43kg/30kg)
Pull-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option
A scaled Fran – 21-15-9 of:
Thrusters (35kg/20kg)
Pull-ups (assisted)

Into…

A shorter scaled Fran – 15-12-9 of:
Thrusters (35kg/20kg)
Pull-ups (assisted)

TC = 15 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