CrossFit Algoa (Port Elizabeth) WOD – Tues, 10 December 2019

CrossFit Algoa (Port Elizabeth) WOD – Tues, 10 December 2019

Featured Image – A reminder – Our Christmas Party and Prize Giving takes place this evening so our last class today is 8:30 to 9:30 at both CrossFit Algoa NEWTON PARK and SUMMERSTRAND! The next class is 12:00 on Wed at NEWTON PARK AND 17:30 SUMMERSTRAND. In shot, Paul flying on his Burpee Box Jump Overs, on Monday’s FUN WOD!

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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


1) 1 Segment Snatch Deadlift, 1 Hang Snatch, 3 OHS – E90sOn90s for 12 min (Climb to a Max Day)

Score = Max Load


2) Complete the following for Max Reps:

AMRAP 4 min:
5 Snatch (squat) (60kg/40kg)
30 DU

Rest 3 minutes

AMRAP 3 min:
5 Snatch (squat) (60kg/40kg)
30 DU

Rest 2 min

AMRAP 2 min:
5 Snatch (squat) (60kg/40kg)
30 DU

Score = Total Reps
35 Reps/Rnd

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


1) Options:
Beginner – Must maintain great form to climb further
Hang Power Snatch plus 5 OHS


2) Options:
Int1 – 55/38kg
Int2 – 50/35kg, 25 DU (30 R/R)
Int3 – 45/31kg, 20 DU (25 R/R)
Beg1 – 40/25kg, SU
Beg2 – 35/20kg, SU
Beg3/TC – 25/15kg, 25 SU (30 R/R)

Cool-down/Trigger Ball/Foam Roll/Stretch


Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on 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 –

Cool-down/Trigger Ball/Foam Roll/Stretch

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