CrossFit Algoa (Port Elizabeth) WOD – Thurs, 30 January 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 30 January 2020

Featured Image – Our CrossFit Algoa Newton Park Kick-off meeting for our 2020 Summer Transformation Challenge starts tonight at 19:15! If anyone is interested in still signing up… we have a few spots left…so please contact us ASAP on the numbers and/or email below!

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) DB Overhead Squat 3 each side – E90sOn90s for 9 min (6 Rnds) (Max Day)

Score = Load (record weakest side’s load, note strongest side’s load)

then…

2) Complete 5 Rnds of the following FT:
10 KB Hang Snatch Left (32kg/20kg)
7 Burpee Box Jump Overs (61cm/51cm)
10 DB Hand Snath Right (32kg/20kg)
7 Burpee Box Jump Overs (61cm/51cm)

TC – 18 min

Score = Time/TC plus 1 sec/rep missed
NB KB Hang snatch – is a power snatch

LITE WOD

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

then…

2) Options:
Int1 – same
Int2 – 28/20kg
Int3 – 24/16kg
Beg1 – 20/12kg, Bp SO (61/51cm)
Beg2 – DB 10/7.5kg, Bp SO (41cm)
Beg3 – DB 7.5/5kg, Bp Step over PVC

EXTRAS WOD
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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