Featured Image – From left, Wilma, Belinda and Yolandi will be partaking in a massive endurance event today in CrossFit Mosselbay… in 24 hours they need to Row 100km, Bike 100km and Ski Erg 50km between the 3 of them! Enjoy the FUN!!

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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 and LITE WOD’s

1) Power Snatch, Snatch – EMOM 12 min (Max Day)

Score = Load
Beg1/2/3 – Power Snatch plus OHS allowed for Snatch

then…

2) Teams of 4 – Complete the following FT:
100 Synchro Power Snatch (M/F pairs) (60kg/40kg)
150 Synchro T2B (M/M and F/F pairs)

TC = 20 min

Score = Time/TC plus 1 sec/rep missed

NB – The team must complete the power snatches before moving on to the T2B; On the T2B, one pair works while the other rests!
Int1 – Same
Beg1 – (40kg/25kg) and (Hanging Leg Raises)
Beg2 – (30kg/15kg) and (Hanging Knee Raises)
Beg3 – (lighter) and (Sit-ups/crunches)

EXTRAS WOD

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

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