Featured Image – Post WOD Saturday…horizontal bodies = a good WOD!:)

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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) Clean 2 – E2ndMon2ndM for 12 min (count sets >70% 1RM but if you have not been training stick to 60% 1RM)
(Drop btwn reps if 10kg bumpers and higher used)

Score = Load

then…

2) Complete 10 Rnds of the following FT:
6 Power Snatch
9 Power Clean
12 Push Jerks
(BB – 45kg/30kg)

TC = 12 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) 1) Clean 2 – E2ndMon2ndM for 12 min (count sets >70% 1RM but if you have not been training stick to 60% 1RM)
(Drop btwn reps if 10kg bumpers and higher used)

Score = Load
Beginners – Power Clean, Front squat x 2 allowed

then…

2)
Intermediate Option (Int1):
Complete 10 Rnds of the following FT:
6 Power Snatch
9 Power Clean
12 Push Jerks
(BB – 40kg/27kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg1):
Complete 10 Rnds of the following FT:
6 Power Snatch
9 Power Clean
12 Push Jerks
(BB – 30kg/20kg)

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

Beginner Option (Beg2):
Complete 10 Rnds of the following FT:
6 Power Snatch
9 Power Clean
12 Push Jerks
(BB – 20kg/12kg)

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch