CrossFit Algoa (Port Elizabeth) WOD – Tues, 11 February 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 11 February 2020

Featured Image – Teaching our members to fly over the weekend :)… Burpee Broad Jumps at our beach WOD over the weekend… from left Bonni, Jemima and Thando!

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) TC Test 2 – Hang Power Clean – Take 10 min to find a 1 RM

Score = For Load

then…

2) TC Test 3 – Complete 3 Rnds of the following FT:
30 sec L-sit
15 HSPU
21 Hang Power Cleans (60kg/40kg)

TC – 10 min

Score = Time/TC plus 1 sec/rep missed
NB- 30 s = 10 reps

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

LITE WOD

1) Options:
Reduce load to maintain great technique

then…

2) Options:
Int1 – 55/35kg
Int2 – Weak L-Sit, 1/2 Abm, 50/32kg
Int3 – L-sit (1 leg str), 2/3 Abm, 45/30kg
Beg1 – T-Sit, PPU (61/51cm), 40/25kg
Beg2 – T-sit (1 ft dwn), PPU (floor/kns), 35/20kg
T/C, Beg3 – F/Bridge, PPU-k/PU-k, 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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