Featured Image – Dave going upside down on the “Sandbag Triplet” at the 2019 Reebok CrossFit Games. (Image courtesy of @menshealthza).

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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) Deadlift, Hang Power Clean, Push Jerk – E90sOn90s for 9 min (6 Rnds) (Max Day, count sets >65% Push Jerk)

Score = Max Load

then…

2) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. First posted 13 April 2009

The HERO WOD “DT”…

Complete 5 RFT (BB – 70kg/49kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

TC = 15 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 to maintain great form! Push Press allowed for the Push Jerk.

then…

2) Options:
Int1/2 – Same
Int3 – 61/43kg
Beg1 – 50/35kg
Beg2 – 30/20kg

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