CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 21 January 2020

Featured Image – Everyone LOVES Burpees!!:)

Reminder to check out the information on our life changing Transformation Challenge starting soon at both our venues … If you want more info, complete the contact form here – https://crossfitalgoa.com/transformation-challenge/ !!

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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) Complete 6 Rnds of the following for Time:
10 Hang Power Cleans (70kg/49kg)
5 Bar Muscle-ups

TC – 14 min

Score = Time/TC plus 1 sec/rep missed

then…

2)AMRAP the following for 10 min:
3 Rope Climbs (4.5m)
10 TGU Sit-Ups (32kg/20kg)

Score = Total Reps

LITE WOD

1) Options:
Int1 – 65/46kg, 3 B-MU
Int2 – 60/42kg, 5 B-MU (B/P)
Int3 – 55/38kg, 5 Jump B-MU Or B-MU (P/G)
Beg1 – 45/30kg, PU (P/G), 5 PU/3 PU
Beg2 – 30/20kg RR (1/0.5m), 3 PU/5 PU (k)
Beg3 – 20/12kg, RR (0.5/0m), 5 PU (k)

then…

2) Options:
Int1 – 25/16kg
Int2 – Half climbs (no j), 22.5/15kg
Int3 – 18 R-PU (leg ass), 20/12kg
Beg1 – 18 Jump R-PU, 16/10kg
Beg2 – R-pulls lie2stnd (str), 12/8kg
Beg3 – R-pulls lie2stnd (bnt), 10/5kg

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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