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 firstname.lastname@example.org / 0845086893 (Kids) / 0784517637 (adults).
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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
2) AMRAP the following for 18 min:
10 OHS (70kg/50kg)
20 Box Jump Overs (61cm/51cm)
20 m Handstand Walk
Score = Total Reps
Segment Snatch Deadlift, Hang Power Snatch, 2 OHS
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)
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.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