CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 8 January 2020

Featured Image – Back at training… A full class working hard on some TNG Power Cleans as the year gets off to a start!

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).

#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

RX’ED WOD

1) Segment Snatch Deadlift, Hang Snatch (Squat), Snatch (squat) – E2ndMon2ndM 12 min (Climb to a Max Day)

Score = Load

Start at 60% of your 1 RM!
SS-DL – Pause 3 counts 1.5cm/knees/pockets

then…

2) Complete the following AMRAP for 3 Rnds (18 min):
1-2 min: Bar Muscle-ups
3-4 min: DB/KB Step-Over (40kg/28kg at 61cm/51cm)
5-6 min: Target Burpees (15.24cm)

TC – 12 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Beginners – Hang PS plus OHS and PS plus OHS allowed

then…

2) Options:
Int1 – 35/25kg
Int2 – 32/24kg
Int3 – 30/20kg, B-MU (B/P)
Beg1 – 25/16kg, PU (P/G)
Beg2 – 20/12kg, RR (1/0.5m)
Beg3 – 15/8kg, RR (0.5/0m)

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

Leave a reply

Your email address will not be published. Required fields are marked *