CrossFit Algoa (Port Elizabeth) WOD – Tues, 15 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 15 October 2019

Featured Image – Sandy, 5 weeks after having baby Mabel, on 20.1 competing in The Open!!!!! Awesome work to everyone who completed Open Workout 20.1!

#AfricaInTheOpen #RSAinTheOpen #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 WOD

1) AMRAP Hang Power Clean – On the following loads:
Min 1,2: 100kg/70kg/80% 1RM
Min 3: Rest
Min 4,5: 80kg/56kg/66% 1RM
Min 6: Rest
Min 7,8: 70kg/49kg/53% 1RM
Min 9: Rest
Min 10,11: 60kg/40kg/40% 1RM

Score = Total Reps

Then…

2) AMRAP the following for 14 min:
15 Push Press (35kg/25kg)
20 SDHP (35kg/25kg)
25 T2B
100 DU

Score = Total Reps
160 Reps/Rnd

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

LITE WOD

1) Options:

Reduce loading to maintain great form! If you are not RX use the % value and choose Int3 on the scaling level

2) Options:

Int1 – Same, 22 T2B, 90 DU (147 R/R)
Int2 – Same, 18 T2B, 80 DU (133 R/R)
Int3 – 30/22kg, 15 T2B, 70 DU (120 R/R)
Beg1 – 25/17kg, 20 HKR, 100 SU (155 R/R)
Beg2 – 20/15kg, 15 HKR, 80 SU (130 R/R)
Beg3(T/C) – 15/9kg, 15 SU, 70 SU (120 R/R)

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

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