CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 March 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 7 March 2019

Featured Image – The 2019 Endurade East Cape Champs (@eastcapechamps) will take place on 7, 8, 9 June 2019. Registration opens 20 March 2019. For more info visit: http://eastcapechamps.co.za/

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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) Turkish Get-ups 1 each arm – EMOM 10 (Climb to a Max Day)
Open Athletes E2ndMon2ndM – 1 each arm (60% 1RM on weakest side)

Score = Load

then…

2) Last completed 22 March 2018…

AMRAP the following for 12 min with a KB (24kg/16kg): (Open athletes only complete 2 Rnds or 5 min cap):
1 Turkish Get-up Left
1 Turkish Get-up Right
2 OHS Left
2 OHS Right
3 KB Snatch (power) from the hang Left
3 KB Snatch (power) from the hang Right

(Open athletes 2 Rnds or 5 min Cap Time)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Turkish Get-ups 1 each arm – EMOM 10 (Climb to a Max Day)
Open Athletes E2ndMon2ndM – 1 each arm (60% 1RM on weakest side)

Score = Load

then…

2) Last completed 22 March 2018…

Int1 Option: Same
Int2/3: 20kg/12kg

Beg1 Option:
AMRAP the following for 12 min with a KB (16kg/10kg): (Open athletes only complete 2 Rnds or 5 min cap):
1 Turkish Get-up Left
1 Turkish Get-up Right
2 OHS Left
2 OHS Right
3 KB Snatch (power) from the hang Left
3 KB Snatch (power) from the hang Right

(Open athletes 2 Rnds or 5 min Cap Time)

Score = Total Reps

Beg2 – 10kg/5kg

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

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