Featured Image – Yogan on our simulated “Ruck Run” from this years 2019 Reebok CrossFitGames! We had to improvise a little equipment wise… here Yogan is using the #ForceUSA tactical weight vest and an additional back-pack with some loaded weights in his case! Good work to all who completed this tough WOD on Wednesday!!

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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

This event is to be completed in class as an E3rdMon3rdM – 1 Clean every 3 min (I.e. 30 min)

Day 3 2019 Reebok CrossFit Games – Clean (https://games.crossfit.com/workouts/games/2019)

For load: 1-rep clean (any)

*Tiebreak with 5 reps for time (see next wod)

♀ 215-220-225-230-235-240-245-250-255-260 lb. with 5x 195 lb. tiebreak
Load in kg: 97-102-104-106-108-111-113-115-118kg
♂ 315-325-335-345-355-365-370-375-380-385 with 5x 295 lb. tiebreak
Load in kg: 143-147-152-156-161-165-168-172-175kg

Athletes will lift in order of their placing (10th-1st), with the weight increasing each round. Each round, those who fail the lift will race through 5 reps at the tiebreak bar.

CrossFit Algoa LITE Options:
E3rdMon3rdM lift at the following % of your 1 RM clean/power clean (whichever is higher)
75% / 78.5% / 80% / 82.5% / 85% / 88.5% / 90% / 92.5% / 95% / 97.5-105% 1 RM

then…

Following this all CFA athletes will complete the Tie-breaker for time!

Complete the following FT:

5 Cleans (any) (133kg/88.4kg)

Score = For Time

Each round, those who fail – race through 5 reps (tiebreak bar).

CrossFit Algoa LITE :

End with Tie-break 5 reps on 65% 1 RM (see next WOD)

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