Featured Image – Caption this..”…..”!! 🙂 Sue on the airbike while Roxy and Cindy inspect catch some air!

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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 and LITE WOD’S

1) Practice Muscle-ups / Jumping Muscle-ups

Score = For Quality

Then…

2) Day 4 2019 Reebok CrossFit Games – The Standard

For time:

30 Clean and Jerks (Grace)
30 Muscle-ups
30 Snatches (Isabel)

♀ 95 lb. (43kg)
♂ 135 lb. (61kg)

Time cap: 12 minutes

NB – Any snatch and any clean and any jerk!

CrossFit Algoa LITE Options:
Int1 – 21 M-up, 55/38kg
Int2 – 21 Jump R/MU, 50/35kg
Int3 – 15 Jump R/MU, 45/31kg
Beg1 – 30 PU (P/G), 30 RD (B/P), 30/20kg
Beg2 – 30 RR (1/0.5m), 30 S/PD (str), 20/12kg

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