CrossFit Algoa (Port Elizabeth) WOD – Fri, 14 February 2020 VALENTINES DAY

CrossFit Algoa (Port Elizabeth) WOD – Fri, 14 February 2020 VALENTINES DAY

Featured Image – HAPPY “CrossFit Algoa” VALENTINES DAY!!!! 

Come try some CrossFit Algoa “LOVE” and give us a call, or drop us an email, to book your 3 free trial classes… info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#Valentinmesday #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #CrossFit #CrossFitGames #ReebokSouthAfrica #Nano9forall #Nutritechfit #FitnessNetwork #forceUSA #FreeForm #MarkAndersonPhysiotherapy #UrbanEspressCoffeeCo #SweetStrongCFACoffeeBlend #SasolDisa #EastCapeHandTools #Bronscor #ShaunBennProjects #Itensityonline #CrossFitGames2019 #FittestOnEarth #AlwaysFitLeague #EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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

RX WOD

PS – if the TC Group Missed T1/2/3 – test today!

1) Segment Clean Deadlift, Hang Squat Clean – EMOM 10 (start 70% 1RM, climb to Max Day)
Min 1,2 – 5 reps each
Min 3,4 – 4 reps each
Min 5,6 – 3 reps each
Min 7,8 – 2 reps each
Min 9,10 – 1 rep each

Score = Max Load

Then…

2) Complete the following FT:
100 Wall Balls (10kg/6.3kg)
30 Muscle-ups

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

LITE WOD

1) Options:
Reduce loading so that great form is maintained.
Beg/TC – SCD, HPC, FS allowed

then…

2) Options:
Int1 – 24 MU
Int2 – B/MU (B/P)
Int3 – Jump R/MU
Beg1 – WB (6.3/4.5kg), 30 PU (P/G), 30 RD (B/P)
Beg2 – 30 RR (1/0.5m), 30 Seated PD (str)
TC/Beg3 – 30 RR (0.5/0m), seated PD (Bnt)

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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