Featured Image – Monica and Pam; and Okkert and Straton on some partner carries during our Beach WOD from this past weekend!

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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 WOD

1) Clean (power) and Jerk (push), Clean (squat) and Jerk (split) – E2ndMon2ndM for 12 min (6 Rnds) (count sets >60% 1RM C&J)

Score = Load

then…

2) Complete the following FT:
200 m – 200m – 200m Row (or 20 SDHP 20kg/13kg)
7-5-3 Clean (any) and Jerk (any) (100kg/70kg)
50-40-30 DU

TC = 8 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) Clean (power) and Jerk (push), Clean (squat) and Jerk (split) – E2ndMon2ndM for 12 min (6 Rnds) (count sets >60% 1RM C&J)

Score = Load
Beginners – For Clean can Power Clean plus Front Squat ; For Split Jerk can Push Press / Push Jerk

then…

2)
Int1 Option:

Complete the following FT:
200 m – 200m – 200m Row (or 20 SDHP 20kg/13kg)
7-5-3 Clean (any) and Jerk (any) (85kg/60kg)
40-30-20 DU

Beginner Option (Beg1):
Complete the following FT:
150 m – 150m – 150m Row (or 15 SDHP 16kg/10kg)
7-5-3 Clean (any) and Jerk (any) (70kg/50kg)
50-40-30 SU

Beginner Option (Beg2):
Complete the following FT:
150 m – 150m – 150m Row (or 15 SDHP 12kg/5-8kg)
7-5-3 Clean (any) and Jerk (any) (40kg/25kg)
40-30-20 SU

TC = 8 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