Featured Image – Schmolly catching some “shut eye” after a tough Workout!

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).

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

RX’ED WODS

1) Clean (squat) and Jerk (split) – EMOM 12 min (count sets >70% 1RM)

Score = Max Load

then…

2) Complete the following FT:
15 TNG Clean (any) and Jerk (any) (100kg/70kg)
30 TNG Clean (any) and Jerk (any) (60kg/40kg)

NB – Must be TNG (min of 3 reps at a time), 3rd rep can be dropped if 10kg bumpers and up used!

TC = 12 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:
Beginner 2/3 (TC) – Power Clean, Front Squat, Push Press/Jerk

then…

2) Options:
Int1 – 90/63kg; 55/38kg
Int2 – 85/60kg, 50/35kg
Int3 – 80/60kg, 45/31kg
Beg1 – 70/45kg, 40/28kg
Beg2 – 50/32kg, 35/25kg
Beg3/TChal – 45/25kg, 30/20kg

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