Featured Image – A big congratulations to 2 of our Box Members who were married over the weekend… Bjorn and Sandri we wish you a life of blessed happiness together!!!!! In shot Bjorn and Sandri flanked by siblings Hannah and John-Luc #Genesis2:24 #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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 (power) and Jerk (push) UNBROKEN 18-16-14-12-10 (W:R 1:3) (61kg/43kg)

Score = Load completed unbroken (note if you broke)

(Can be a PUSH PRESS! / LOADING – 40-50% 1RM / Must be TNG and UNBROKEN!)

Score = Load (kg)

NB – Choose scaled if less than RX and if you Broke

then…

2) AMRAP the following for 9 min (BB 80kg/55kg):
3 Power Cleans
5 Front Squats
3 Jerks (push)
5 BB Facing Burpees

16 Reps/Rnd

Score = Total Reps

BBF Bps – jump back, up and over

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

LITE WOD

1) Options:
Scaling Guideline (40%-50% of 1RM)
Int1 – Same
Int2 – 55kg/38kg
Int3 – 50kg/35kg
Beg1 – 45kg/30kg
Beg2 – 30kg/20kg

then…

2) Options:
Scaling Guideline (65% of 1RM)
Int1 – 75kg/52kg
Int2/3 – 70kg/49kg
Beg1 – 50kg/35kg ; BB Facing Bps (step back, up, but jump over)
Beg2 – 35kg/25kg ; BB Facing Bps (step back, up, but step over)

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