CrossFit Algoa (Port Elizabeth) WOD – Wed, 14 November 2018

CrossFit Algoa (Port Elizabeth) WOD – Wed, 14 November 2018

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

RX WOD

1) 2 Hang Squat Cleans (Count sets >70% 1 RM) – EMOM for 10 min

Score = Max Load

then…

2) Climb the following Ladder for 12 minutes:
2-4-6-8-10- etc… BB Facing Burpees
2-4-6-8-10- etc… HSPU
2-4-6-8-10- etc… Hang Squat Cleans (70kg/48kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) 2 Hang Squat Cleans (Count sets >70% 1 RM) – EMOM for 10 min
Beginner and TC Options – allowed Hang Power Clean, Front Squat

Score = Max Load

then…

2)
Intermediate Option (Int1):

Climb the following Ladder for 12 minutes:
2-4-6-8-10- etc… BB Facing Burpees
2-4-6-8-10- etc… HSPU (Ladies – 1 abmat Riser)
2-4-6-8-10- etc… Hang Squat Cleans (55kg/35kg)

Score = Total Reps

Beginner Option (Beg1)

Climb the following Ladder for 12 minutes:
2-4-6-8-10- etc… BB Facing Burpees (step up/down/over)
2-4-6-8-10- etc… Piked HSPU (Floor/kneeling)
2-4-6-8-10- etc… Hang Squat Cleans (30kg/20kg)

Score = Total Reps

TC Member Option (Beg3)

Climb the following Ladder for 12 minutes:
2-4-6-8-10- etc… Burpees
2-4-6-8-10- etc… Push-ups (Toes/floor)
2-4-6-8-10- etc… Hang Squat Cleans (20kg/10kg)

Score = Total Reps

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 placed 2nd in the Mens 40-44 yrs at the 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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