CrossFit Algoa (Port Elizabeth) WOD – Tues, 7 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 7 January 2020

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

RX’ED WOD

1) Complete the following FT:
15 Strict Deficit HSPU (15cm/9cm)
30 Strict HSPU

TC – 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) Complete the following couplet FT:
21-15-9 TNG Power Clean (70kg/50kg)
210-150-90 DU

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

TNG rule – Complete at least 3 TNG PC at a time… no dropping allowed, even after 3rd rep!

LITE WOD

1) LITE Options:
Int1 – 9/5cm SD-HSPU
Int2 – S-HSPU, 1/2 Abm
Int3 – 1/2 Abm, 2/3 Abm
Beg1 – 9/5cm D-PPU (61/51cm), PPU (61/51cm)
Beg2 – 4.5/3cm PPU (fl/k), PPU (fl/k)
Beg3 – PPU (f/K), PPU (k)/PU (k)

then…

2) LITE Options:
Int1 – 65/47kg, 190-130-70
Int2 – 60/42kg, 180-120-60
Int3 – 55/38kg, 160-100-40
Beg1 – 50/35kg, SU
Beg2 – 40/25kg, 180-120-60 SU
Beg3 – 30/17kg, 160-100-40 SU

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

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 5th 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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