Featured Image – A full evening class at CrossFit Algoa…a tough triplet of Deadlifts, Box Jump Overs and Rope Climbs!

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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 (squat) and Jerk (split) 2-2-2-2-2 (80% 1RM)
Open Athletes – 1-1-1-1-1 (65% 1RM)

Score = Load

NB – drop btwn reps

then…

2) Last completed 23 March 2017…

AMRAP the following for 9 min: (Open athletes only 3 Rnds):
5 Worm Walks
10 KB Swings (24kg/16kg)

(Open athletes cap time at 6 min)

Score = Total Reps

EXTRAS WOD

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

“LITE” WOD

1) Clean (squat) and Jerk (split) 2-2-2-2-2 (80% 1RM)
Open Athletes – 1-1-1-1-1 (65% 1RM)

Score = Load

NB – drop btwn reps

then…

2) Last completed 23 March 2017…

AMRAP the following for 9 min: (Open athletes only 3 Rnds):
5 Worm Walks
10 KB Swings (24kg/16kg)

(Open athletes cap time at 6 min)

Score = Total Reps

Int1/2/3:
Same

Beg1:
(16kg/12kg)

Beg2:
(12kg/5-8kg)

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