CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 May 2019

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@superspar_bluewaterbay #superspar_bluewaterbay for keeping our athletes fed with healthy & nutritious food over the weekend! #actionsportssummerstrand for your goodie bags and supplying awesome @reebok_sa apparel #despatchsuperspar #kombederfjouself #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #AlwaysFitLeague #CrossFit #CrossFitSA

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) Segment Clean Deadlift, Clean (squat), Split Jerk – E90sOn90s for 12 min (8 Rnds) (Max Day, count sets >70% 1RM)

Score = Load


2) Complete the following couplet FT:
9-6-3 Clean (any) and Jerk (any) (102kg/70kg)
100-100-100 DU

TC = 9 min

Score = Time/TC plus 1 sec/rep missed


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


1) Options:
Beg1/2 – Power clean, Front squat (for clean) and PP/PJ


2) Options:
Int1 – 95kg/66kg
Int2 – 90kg/63kg, 80 DU
Int3 – 85kg/60kg, 50 DU
Beg1 – 60kg/40kg SU
Beg2 – 40kg/25kg, SU 70/Rnd

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on 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 –

Cool-down/Trigger Ball/Foam Roll/Stretch

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