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).

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

RX’ED WOD

1) Clean Deadlift, Hang Power Clean, Power Clean – E2ndMon2ndM 12 min (6 Rnds) (count sets >70%1RM HPC)

Score = Load

then…

2) Complete 4 RFT of:

25 DB Snatch (25kg/15kg)

20 Ring Dips

15m OH Walking Lunge (25kg/15kg)

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) Options:

Reduce loading as needed

then…

2) Options:

Int1 – 22.5kg/15kg

Int2 – 20kg/12kg

Int3 – same; RD (R/B)

Beg1 – 15kg/10kg, RD (B/P)

Beg2 – 10kg/5kg, Seated P/Dips (Str)

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