CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 January 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 3 January 2019

Featured Image – Tabby “Schmolav” has started her Goal Setting for 2019…HAVE YOU? See our email communication sent yesterday if you have not thought about setting some goals for 2019! Remember you need a plan to end up going where you want to go, as well as to enjoy the ride while you at it!!!!! (Photo Cred Coach Anje)

#CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Snatch 2 – EMOM for 10 min (count sets >70% 1RM)

Score = Load

then…

2) CrossFit HQ WOD (181230 / 171230)

Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 155 lb. (70kg)
Women: 105 lb. (47kg)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Snatch 2 – EMOM for 10 min (count sets >70% 1RM)

Score = Load

then…

2) CrossFit HQ WOD (181230 / 171230)

Scaling
Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option (Int1)
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 125 lb. (56kg)
Women: 85 lb. (38kg)

Beginner Option (Beg1)
Complete as many rounds as possible in 12 minutes of:
1 squat snatch (Power Snatch, OHS)
3 clean and jerks
30 single-unders

Men: 95 lb. (43kg)
Women: 65 lb. (29kg)

CFA’s Beginner Option (Beg3)
Complete as many rounds as possible in 12 minutes of:
1 squat snatch (Power Snatch, OHS)
3 clean and jerks
30 single-unders

Men: 20kg
Women: 12kg

HOLIDAY WOD

Complete 5 Rnds of the following FT:
50 DU
20 Sit-ups

Score = Time
Int1 – 40 DU; Beg1 – 50 SU; Beg3 – 30 SU

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

Leave a reply

Your email address will not be published.