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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

Day 3 2019 Reebok CrossFit Games – Split Triplet

5 rounds for time of:

1 pegboard ascent (2.4m ascent)
100 double-unders
10 single-arm dumbbell hang split snatches
10 single-arm dumbbell hang clean and split jerks

♀ 55-lb. (25kg) dumbbell
♂ 80-lb. (36kg) dumbbell

Athletes must alternate arms on each rep of the hang snatch.

Time cap: 20 minutes

Score = Time/TC plus 1 sec/rep missed

Notes

• Both pegs must make it to the top row.
• Both pegs must come below red line before dropping.
• Must use opposite arm from lead leg on split movements.

CrossFit Algoa LITE Options:
Int1 – Half PB (1.2m asc.), 90 DU, 30/20kg
Int2 – 6 PB PU, 80 DU, 25/15kg
Int3 – 70 DU, 22.5/12kg
Beg1 – 6 long grip PU (G/P), 100 SU, 15/10kg
Beg2 – 6 RR (1/0.5m), 70 SU, 10/5kg

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 6th in 2019. He 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).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch