CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 July 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 30 July 2019

Featured Image – Ben Smith secures his 11th straight appearance at the 2019 Reebok CrossFit Games! Read the Article: “Ben Smith Gets the Nod, Receives Wildcard” on the morningchalkup.com by CLICKING HERE (Image courtesy of CrossFit, Inc.)

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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 WOD

1) Clean (squat) plus 5 Front Squats – E2ndMon2ndM for 10 min (5 Rnds – start at 60% of 1RM, climb to Max Day)

Score = Max Load

then…

2) Complete the following FT:
30 Strict HSPU
50 Wall Balls (13.6kg/10kg)
100 DU

TC = 10 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:
Power Clean plus 6 Front Squats…Reduce to appropriate loading!

then…

2) Options:
Int1 – 24 S/HSPU
Int2 – 18 S/HSPU, 75 DU
Int3 – 30 S/HSPU (1/2 Abmt), 10/6.3kg, 60 DU
Beg1 – 30 PPU (61cm/Flr), 10/6.3kg, 100 SU
Beg2 – 30 PPU (Flr/K), 6.3/4.5kg, 75 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

 

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