CrossFit Algoa (Port Elizabeth) WOD – Fri, 5 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 5 July 2019

Featured Image – Help get Dave to the 2019 #Reebok #CrossFitGames and enter his Games Bound ONLINE or BOX competition…Online Comp (Mon 8 – Mon 15 July) and Box Comp (Sat 13 July)…

Click HERE to find out more info!

Click on the links below to register for either competition:

Games Bound ONLINE Competition Registration (Worldwide)

Games Bound BOX Competition Registration (CrossFit Algoa – Port Elizabeth)

#DaveLeveyGamesBound #CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #Reeboksa #FitnessNetwork #forceUSA #FreeForm #Nutritechfit #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #bronscor #Itensityonline #CrossFit #CrossFitGames #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 WOD

1) Complete the following complex E90sOn90s for 9 min (6 Rnds):
3 Strict Press, 6 Push Press (climb to a Max Day)

Score = Load

then…

2) AMRAP 3 min with a BB at 100kg/70kg:
7 Deadlifts
5 Hang Power Cleans
3 Power Cleans
Rest 3 min
AMRAP again for 3 min

Score = Total Reps

EXTRAS

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

LITE WOD

1) Options:
Reduce loading and increase reps to work on perfecting technique then…

then…

2) Options:
Int1 – 95/66kg
Int2 – 90/63kg
Int3 – 85/59kg
Beg1 – 60/40kg
Beg2 – 40/25kg

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

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