CrossFit Algoa (Port Elizabeth) WOD – Fri, 27 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Fri, 27 September 2019

Featured Image – Mabel’s 1st day at the Box… an “AMNAP” for Max Time 🙂 A big congrats to Sandy and Matt on the arrival of baby Mabel 2 weeks ago yesterday!!!!!

#CrossFitAlgoa #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #bronscor #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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) and Jerk (Push) 2 – EMOM for 10 min (count sets >65% 1 RM)

Score = Load

then…

b) Complete the following FT…
9-6-3 of:
Thruster (60kg/40kg)
Bar M-up
Then… Fran… 21-15-9 of:
Thruster (43kg/29kg)
Pull-ups

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Options:
Beg – Power Clean, Front Squat, Push Press
Reduce loading to maintain great form!

then…

2) Options:
Int1 – same
Int2 – 6-3-1 B/MU, 50/35kg
Int3 – B/MU (B/P), 45/32kg
Beg1 – C2B PU (P/G), 40/27kg, PU (P/G), 30/20kg
Beg2 – RR (1/0.5m), 30/20kg, RR (0.5m/0m), 20/15kg
Beg3 (T/C) – RR (0m), 20/15kg, RR (+0.5m), 15kg/7kg

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. Dave 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

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