CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 May 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 27 May 2019

Featured Image – The individuals have had swimming events at the last 3 @EastCapeChamps, twice at the beach and once at a pool? Will we swim at this years @Endurade @EastCapeChamps? Will the teams swim? Find out more later this week!

If you are keen to Volunteer and join in on this fun event, please contact us on Thank you!

REMINDER we have some available spots in each division… so please contact us ASAP if you are keen to still enter (! DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit for more details!! Register at:

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress @_dynamic.events_ @thetramwaysbuilding @bay_chamber @mark_anderson1972 #markandersonphysiotherapy @bronscor @reebok_sa @bradmillar #futuretech #retreatonmain @roxannestottelaar @superspar_bluewaterbay #superspar_bluewaterbay #actionsportssummerstrand @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 Snatch Deadift, Hang Snatch, Snatch – EMOM 12 min (count sets >60% 1RM Snatch)
NB – squat snatches

Score = Load


2) AMRAP the following for 10 min with a BB set at 60kg/40kg:
5 Snatch Deadlift
4 Hang Snatch
3 Snatch
2 Snatch Balance

Score = Total Reps
15 Reps/Rnd

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


1) Options:
Beg1/2/3 – Segment Snatch Deadift, Hang Power Snatch + OHS, Power Snatch + OHS


2) Options:
Int1 – 55kg/36kg
Int2 – 50kg/33kg
Int3 – 45kg/29kg
Beg1 – 40kg/25kg
Beg2 – 25kg/15kg


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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