Featured Image – A CrossFit Algoa benchmark “Girl” WOD….SHIRLEY – Named in honour of Shirley Anne Levey, Dave’s mom who passed away 12 years ago! Shirley was born on the 23 July and passed away on – June 23rd 2007.
She will always be remembered for her caring & loving nature!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #Reeboksa #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #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) Complete the following EMOM for 10 min:
Min 1 – 5: Power Snatch 2 (count sets >60% 1RM, climb to Max Day)
Min 6 – 10: Snatch (Squat) 2 – (count sets >60% 1RM, climb to Max Day)

Score = Max Load (Note if snatch or power snatch was heaviest)

then…

2) CrossFit Algoa’s Benchmark WOD “Shirley” – for Time:
21 Snatch (50kg/30kg)
21 C2B Pull-up’s
21 m HS Walk
15 Snatch (50kg/30kg)
15 C2B Pull-up’s
15 m HS Walk
9 Snatch (50kg/30kg)
9 C2B Pull-up’s
9 m HS Walk

NB – Squat Snatch

TC = 20 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) Beg1/2/3 – Power Snatch OHS allowed for Snatch

then…

2) CFA Benchmark WOD “Shirley” LITE Options:
Int1 – 15-12-9m HSW or 7-5-3 WW
Int2 – 45/27kg, 12-9-6m HSW OR 5-3-1 WW, PU
Int3 – 40/25kg, PU
Beg1 – 30/20kg, PU (G/P), 42-30-18m BW (str)
Beg1 – 20/12kg, RR (1/0,5m), 42-30-18m BW (str)
NB – Power Snatch, OHS allowed

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). Dave has qualified again to take part in the 2019 Reebok CrossFit Games in August later this year (Mens 40-44 yrs)!

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch