Featured Image – @CrossFitAlgoa Summerstrand class on the Benchmark “Grace” – 30 Clean and Jerks for time!!

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).

#CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @fitnessnetwork @forceUSA #FitnessNetwork #forceUSA #FreeForm @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth

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

RX’ED WOD

1) Segment Snatch Deadlift, Hang Snatch, OHS – E90sOn90s for 12 min (8 Rnds) (Max Day)

Start at 60% 1RM Hang Snatch, climb to Max Day

Score = Load

*Segment – Pause 1.5cm/knees/pockets/stand tall

then…

2) AMRAP the following for 18 min:

10 OHS (70kg/50kg)

400m Run

20 Box Jump Overs (61cm/51cm)

20 m Handstand Walk

Score = Total Reps

LITE WOD

1) Options:

Segment Snatch Deadlift, Hang Power Snatch, 2 OHS

then…

2) Options:

Int1 – 60/40kg, 16m HSW

Int2 – 50/32kg, 14m HSW

Int3 – 45/30kg, 12m HSW or 4 WW

Beg1 – 35/20kg, BSO (61/51cm), 4 Half WW

Beg2 – 25/15kg, BSO (51cm), 20m BW (str)

Beg3 – 20/12kg, BSO (41cm), 20m BW (bnt)

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