CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 15 January 2020

Featured Image – Michelle and Delme on Wall Walks… a great, but still challenging, substitution for Handstand Walking!

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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).

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

RX’ED WOD

1) OHS 5-5-5-5-5 (70% 1RM)

Score = Load

then…

2) AMRAP the following for 12 min:
10 Power Snatch (35kg/25kg)
30 DU
10 HSPU

Score = Total Reps

LITE WOD

1) Options:
Beginners – reduce loading so that appropriate form is maintained

then…

2) Options:
Int1 – 30/20kg, 25 DU
Int2 – 30/20kg, 22 DU, HSPU (1/2 abm)
Int3 – 25/17kg, 18 DU, HSPU (2/3 abm)
Beg1 – 20/15kg, SU, PPU (61cm/flr)
Beg2 – 15/9kg, SU, PPU (flr/kns)
Beg3 – 9/6kg, SU, PPU (kns)/PU (kns)

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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