CrossFit Algoa (Port Elizabeth) WOD – Thurs, 6 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Thurs, 6 February 2020

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

RX’ED WOD

1) Segment Clean Deadlift, Hang Power Clean, Front Squat – EMOM for 10 min (start 50% 1RM Clean, climb Max Day)

Score = Load
Segment CD – Pause 1.5cm, Knees, Pockets, Stand Tall

then…

2) Complete 7 Rnds of the following FT:
10 Hang Power Clean (70kg/50kg)
10 BB Facing Burpees

TC – 15 min

Score = Time/TC plus 1 sec/rep missed
RX BBF Bps – must jump back, up and over with 2feet together

LITE WOD

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

then…

2) Options:
Int1 – 65/46kg
Int2 – 60/42kg
Int3 – 55/39kg
Beg1 – 50/35kg, BBF (step back, up, Jump o)
Beg2 – 40/25kg, BBF (stepping allowed)
Beg3 – 30/20kg, BBF (stepping allowed)
TC – 20/12kg (5 Rnds)

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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