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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).

RX’ED WOD

1) 1 Deadlift, 1 Hang Power Clean, 1 Power Clean – EMOM for 10 (climb to a Max Day, start at 65% 1RM PC)

Score = Load

then…

2) Complete the following FT:
9-6-3 Power Clean (100kg/70kg)
9 Strict HSPU And 15 m HS Walk after each Rnd of PC

Into…

12-9-6 Hang Power Cleans (100kg/70kg)
9 Strict HSPU And 15 m HS walk after each Rnd of HPC

Into…

15-12-9 Deadlift (150kg/105kg)
9 HSPU And 15 m HS walk after each Rnd of DL

TC = 15 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) Options:
Beg1/2 – focus on form, complete 2 reps of each if form needs refining

then…

2) Options:
Int1 – Same
Int2 – PC/HPC 90kg/63kg, DL 135kg/95kg, Strict HSPU (1/2 abmats), HSW 10m
Int3 – PC/HPC 80kg/56kg, DL 120kg/75kg, Strict HSPU (HSPU 2/3 abmat risers), HSW 7m or 4 WW
Beg1 – PC/HPC 65kg/45kg, DL 95kg/60kg, 15m Bear Walk (str), 9 PPU (61cm/floor)
Beg2 – PC/HPC 45kg/30kg, DL 60kg/40kg, 15m Bear Walk (bent), 9 PPU (floor/kneeling)

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