CrossFit Algoa (Port Elizabeth) WOD – Sat 28 September 2019

CrossFit Algoa (Port Elizabeth) WOD – Sat 28 September 2019

Featured Image – REMINDER Class is 7:30-8:30 today! Nutritech’s Training Day with Jason Smith and Dave Levey will take place from 9:00 – 13:00 (for those RSVP’ED). Open Box from 13:30 – 15:30.

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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

1) Snatch Bar Drills for 15 min

Score = For Quality

Then…

2) AMRAP the following for 20 min:
21 Snatches (40kg/30kg Or 32%)
7 Bar M-ups
18 Snatches (50kg/35kg Or 40%)
7 Bar M-ups
15 Snatches (60kg/42kg Or 48%)
7 Bar M-ups
12 Snatches (70kg/48kg Or 56%)
7 Bar M-ups
9 Snatches (80kg/55kg Or 65%)
7 Bar M-ups
6 Snatches (90kg/63kg Or 73%)
7 Bar M-ups
3 Snatches (100kg/70kg Or 81%)
7 Bar M-ups
AMRAP Snatches (110kg/77kg Or 89%)

Score = Total Reps
Nb- Snatch is any snatch here

LITE Options:
Load so that great form is maintained! Power Snatch, OHS allowed
Scaling – see %s (these are % of 1 RM power or squat Snatch, whichever is heaviest)
Int1 – 5 B/MU
Int2 – 4 B/MU
Int3 – B/MU (B/P) or Jump B/MU
Beg1 – PU (P/G)
Beg2 – RR (1/0.5m)
Beg3 and T/C – Power Snatch on appropriate % ; RR (0.5/0m)

EXTRAS

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

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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