CrossFit Algoa (Port Elizabeth) WOD – Mon, 13 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Mon, 13 January 2020

Featured Image – From closest to furthest… Jemima, Andrew and Alwyn on KB Swings during a fun Partner Workout over the weekend!

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 WOD

1) Pause Back Squat 5-5-5
(70% of 90% of 1 RM)
(If missed last week do 65% of 90% of 1 RM for 5-5-5)

Score = Load

Then…

2) AMRAP 14 min:
1 Rnd of “DT” (70kg/49kg):
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Then …
Run 400 m

Score = Total Reps

10 m = 1 Rep
1 Complete Rnd is 67 reps

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

LITE WOD

1) Options:
Another lower volume week…but if you missed last week do on 65%! If you don’t have a 1 RM – add 20% to your FS 1 RM or use a moderately light load.

Then…

2) Options:
Int1 – 65/45kg
Int2 – 60/42kg
Int3 – 55/38kg
Beg1 – 45/30kg
Beg2 – 35/20kg
Beg3 – 25/15kg

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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