Featured Image – Dave arrives in Madison, Wisconsin to finalise his prep for this years 2019 Reebok CrossFit Games.

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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).

RX WOD

1) OHS 3 – E2ndMon2ndM for 10 min

Score = Load

then…

2) Complete 21-15-9-6-3 of the following FT:

OHS (60kg/40kg)

Row (cal)

GHD SU

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

Cool-down/Trigger Ball/Foam Roll/Stretch

EXTRAS

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

LITE WOD

1) Options:

Reduce to appropriate loading!

then…

2) Options:

Int1 – 55/38kg, SDHP (20kg/13kg)

Int2 – 50/35kg, SDHP (20kg/13kg), SU (20/10kg)

Int3 – 45/32kg, SDHP (20kg/13kg), SU (20/10kg)

Beg1 – 40/25kg, SDHP (16kg/12kg), SU (10/5kg)

Beg2 – 25/15kg, SDHP (12kg/8kg), SU

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