Featured Image – Thank you to Talia (@talibunni) and Brad (@bradster_1990) (in blue and red shirts near center) for joining us from @CrossFitAlberton2.0 this past weekend!!!!! Always awesome having visitors from around South Africa, and the World, visit our Box (Affiliate)!

#CrossFitAlberton2.0 #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’ED WODS

1) Pause Front Squat 5×5 (Take 70% of 90% of your 1RM FS)
(Hold in hole for 3 sec)

Score = Load

Then…

2) AMRAP the following for 16 minutes
15 Snatches, 15 Clean (any) and Jerk (any) (34kg/25kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (60kg/40kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (75kg/50kg)
20 BBF Burpees
AMRAP 1 Snatch, 1 Clean (any) and Jerk (any) (95kg/65kg)

NB – Any Snatch/Any C and J

Score = Total Reps
NB – BBF Bps standard (2 foot jump up and jump over)

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

LITE WOD

1) Options:
Reduce loading as to maintain great form!

Then…

2) Options:
Int1/2 – 30/20-55/37-70/45-90/55kg
Int2 – 30/20-50/32-65/40-80/50kg
Int2 – 27/20-45/30-60/37-70/45kg
Beg1 – 25/15-35/20-45/25-55/30kg; Bp SO
Beg2 – 20/12-25/15-30/17-35/20kg; Bp SO
Beg3/TC – 15/7-20/10-25/12-30/15kg; Bp SO

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