Feature Image – Lance on Sandbag Belly Carry’s, as Chad (on DB Step overs) and Raen (on KB Swings) take a short rest!

REMINDER – Our CrossFit Algoa Christmas Party Details for 12 December – Come “Jingle and Mingle” can be found by CLICKING HERE 

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

RX’ED WOD

1) Deadlift 3-3-3-3-3 (count sets >75% 1RM)

Score = Max Load

then…

2) Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 75kg/52kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS
Please chat to the coaches about T1 of our AFL Competitors Programming!

LITE WOD

1) Deadlift 3-3-3-3-3 (count sets >75% 1RM)

Score = Max Load

then…

2)
Intermediate Option (Int1):

Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 60kg/40kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1)

Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 50kg/30kg

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

TC Challenge Members (Beg3)

Complete 5 Rnds of the following FT:
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
BB – 35kg/20kg

TC = 12 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 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