CrossFit Algoa (Port Elizabeth) WOD – Mon, 18 November 2019

CrossFit Algoa (Port Elizabeth) WOD – Mon, 18 November 2019

Featured Image – The ladies having some FUN after Saturday’s WOD…Hannah, Jemima, Bonita, Belinda, Audrey and Hannah!

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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) Practice Ring Muscle-up Drills

Score = For Quality

then…

2) Complete 27-21-15-9-6-3 of the following FT:
Thrusters (45kg/30kg)
C2B Pull-ups

TC = 17 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) Options:
Only move onto the next level of drilling once you are 80% proficient

then…

2) Options:
Int1 – 43/29kg, 24-18-12-6-3-1 C2B
Int2 – 40/26kg, 21-15-9-6-3-1
Int3 – 35/22kg, 18-12-6-3-1
Beg1 – 30/20kg, C2B (P/G) 21-15-9-6-3-1
Beg2 – 25/17kg, RR (1m/0.5m)
Beg3/TChal – 20/12kg, RR (0.5m/0m)

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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