CrossFit Algoa (Port Elizabeth) WOD – Thurs, 18 October 2018

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 18 October 2018

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

RX WOD

1- Power Clean, Push Press, Push Jerk and Split Jerk – E90sOn90s for 12 min (8 Rnds)

Score = Load

then…

2) Complete 5 RFT of:
15 STOH (75kg/50kg)
400 m Run

TC = 17 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) Power Clean, Push Press, Push Jerk and Split Jerk – E90sOn90s for 12 min (8 Rnds)

Score = Load

then…

2) Scaling – Use a loading so that you can complete each Round of STOH in a min of 2 sets.

Intermediate Option
Complete 5 RFT of:
15 STOH (65kg/45kg)
400 m Run

TC = 17 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option

Complete 5 RFT of:
15 STOH (45kg/30kg)
300m Run

TC = 17 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

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