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 info@algoacrossfit.com Thank you!

REMINDER we have some available spots in each division… so please contact us ASAP if you are keen to still enter (info@algoacrossfit.com)! DON’T MISS OUT ON THE ACTION AND ENTER ASAP! Visit http://eastcapechamps.co.za/ for more details!! Register at: http://eastcapechamps.co.za/registration/

#Endurade #EastCapeChamps #CrossFitAlgoa @CrossFitAlgoa @EnduradeSports #EnduradeSports #Nutritech @NutritechFit @Itensityonline @fitness.network_ @FitnessNetwork #fitnessnetwork #forceUSA #FreeForm #UrbanEspressCoffeeCo @Urban.Espress #dynamic.events @_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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

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

RX’ED WOD

1) Segment Snatch Deadift, Hang Snatch, Snatch – EMOM 12 min (count sets >60% 1RM Snatch)
NB – squat snatches

Score = Load

then…

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
1 OHS

Score = Total Reps
15 Reps/Rnd

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

LITE WOD

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

then…

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

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