CrossFit Algoa (Port Elizabeth) WOD – Sat 27 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 27 July 2019

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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 & LITE WOD’S

1) Complete 21-15-9 FT of:
DB Step Over (32kgx2/25kgx2 at 61cm/51cm)
DB Snatch (32kg/25kg)
Box Jump Over (61cm/51cm)

TC = 14 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 30kgx2/20kgx2
Int2 – 25kgx2/15kgx2
Int3 – 22.5kgx2/15kgx2
Beg1 – 15kgx2/10kgx2, 51cm, BSO 51cm
Beg2 – 10kgx2/5kgx2, 41cm, BSO 41cm

then…

2) Complete 4 Rnds of the following FT:
20 m HS Walk
20 T2B

TC = 12 min

Score = Time/TC plus 1 sec/rep missed

LITE Options:
Int1 – 16m HSW, 16 T2B
Int2 – 13m HSW, 13 T2B
Int3 – 10m HSW or 3 WW, 10 T2B
Beg1 – 20m BW (str), 20 HLR
Beg2 – 20m BW (bnt), 20 HKR

EXTRAS

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

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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