CrossFit Algoa (Port Elizabeth) WOD – Wed, 11 March 2020

CrossFit Algoa (Port Elizabeth) WOD – Wed, 11 March 2020

Featured Image – Cyle and Kristen on a tough workout involving KB Snatches and running!
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).

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

RX’ED WOD

1) All T/Challenge members must complete Re-testing on Test 1/2/3!

for the rest…

1) Segment Snatch Deadlift, Snatch, Snatch Balance – EMOM for 10 (start 50% 1 RM snatch, climb Max Day)

Score = Load
*Segment – Pause 1.5cm/knees/pockets/stand tallthen…2) AMRAP the following for 3 Rnds (18 min):
Min 1 – OHS (45kg/30kg)
Min 2 – Push-ups
Min 3 – Box Jump Overs (61cm/51cm)
Min 4 – T2B
Min 5 – DU

Score = Total Reps

LITE WOD

1) Options:
Beg1/2/3 – Power Snatch, OHS allowed for snatch

then…

2) Options:
Int1 – 40/27kg
Int2 – 37/25kg
Int3 – 35/22kg
Beg1 – 30/20kg, BSO, HLR, SU
Beg2 – 25/17kg, BSO (51cm), HKR, SU
Beg3 – 20/12kg, BSO (41cm), Sit-Up, SU

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

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