CrossFit Algoa (Port Elizabeth) WOD – Mon, 21 October 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 21 October 2019

Featured Image – Belinda on Open Workout 20.2, while Intern Coach Hannah judges… REMINDER to please get all your final testing on Open Workout 20.2 done today and to please upload your scores ASAP!

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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 WODS

1)
a) Testing of Open Workout 20.2 for those registered athletes who have not tested!

but for the rest…

b) Complete the following FT:
HS Walk 20m

Then…

3 Rnds of:
15 Deadlift (100kg/70kg)
15 HSPU

Into…

3 Rnds of:
9 Power Clean (100kg/70kg)
9 Strict HSPU

Then…

HS Walk 20m

TC = 16 min

Score = Time/TC plus 1 sec/rep missed

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

LITE WOD

1) LITE Options:
Int1 – 90/63kg, 15m HSW
Int2 – 80/56kg, 12m HSW, 1/2 AbM
Int3 – 70/48kg, 8m HSW, 2/3 AbM
Beg1 – 60/40kg, 20m BW (str), PPU (61cm/for)
Beg2 – 50/30kg, 20m BW (Bnt), PPU (flr/kns)
Beg3/TC – 35/20kg, 20m BW (Bnt), PPU (bnt)

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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