CrossFit Algoa (Port Elizabeth) WOD – Thurs, 14 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 14 November 2019

Featured Image – CrossFit Algoa’s top 10 for Males and top 10 for Females after completing the 2020 Reebok CrossFit Games Open! Congratulations on your placings ladies and gents!!

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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) Power Clean and Push Jerk 2 – EMOM 15 min (Climb to Max Day)

Score = Load

then…

2) Complete the following couplet FT:
Run 800m-600m-400m
HS Walk 60m-40m-20m

TC – 17 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/TC – Reduce loading to maintain great form

2) Options:
Int1 – 50-30-10m
Int2 – 40-20-10m
Int3 – 12-6-3 WW
Beg1 – BW (str)
Beg2 – BW (bnt)
Beg3/TC – 600-400-200m, 50-30-10m BW (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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