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

RX WOD

1) Clean (power), Push Press 1, Push Jerk 2, Split Jerk 3 – E90sOn90s for 12 min (Count sets >65% 1RM) climb to a max load

Score = Load

then…

2) AMRAP the following for 7 min:
1 Clean (any)
1 Push Press
2 Push Jerks
3 Split Jerks

(BB – 60kg/40kg)

Score = Total Reps
NB – 7 Reps/Rnd

EXTRAS
Talk to the coaches regarding our AFL Competitors Program

LITE WOD

1) Scaling – Experienced lifters can try for a PR in the later sets for this complex.
If you are not comfortable performing Push Jerks and Split jerks, add a few reps to each set and drill your mechanics. For Beginners scale to the easier movements as indicatd below!

2) Intermediate Option (Int1):

Clean (power), Push Press 1, Push Jerk 2, Split Jerk 3 – E90sOn90s for 12 min (Count sets >65% 1RM) climb to a max load

Score = Load

Beginner Option (Beg1):

Clean (power), Push Press 3, Push Jerk 3 – E90sOn90s for 12 min (Count sets >65% 1RM) climb to a max load

Score = Load

TC Member Option (Beg1):

Clean (power), Push Press 6 – E90sOn90s for 12 min (Count sets >65% 1RM) climb to a max load

Score = Load

then…

2)
Intermediate Option (Int1):

AMRAP the following for 7 min:
1 Clean (any)
1 Push Press
2 Push Jerks
3 Split Jerks

(BB – 50kg/35kg)

Beginner Option (Beg1):

AMRAP the following for 7 min:
1 Clean (any)
3 Push Press
3 Push Jerks

(BB – 30kg/20kg)

TC Member Option (Beg1):

AMRAP the following for 7 min:
3 Clean (any)
4 Push Press

(BB – 25kg/15kg)

Score = Total Reps
NB – 7 Reps/Rnd

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch