CrossFit Algoa (Port Elizabeth) WOD – Tues, 24 November 2020

CrossFit Algoa (Port Elizabeth) WOD – Tues, 24 November 2020

Featured Image – Hayley and Leshae working hard on their positioning on a “bottom’s up” plate Snatch during a tough WOD!!

If you would like more info on our TRAINING AT OUR FACILITY or HOME-BASED WORKOUTS please contact us on the details to follow… If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

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




Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…


Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)






Last completed 10 Dec 2019…


1) 1 Segment Snatch Deadlift, 1 Hang Snatch, 3 OHS – E90sOn90s for 12 min (8 Rnds) (Climb to a Max Day)


Score = Max Load


CFA LITE Options:

Beginner – Must maintain great form to climb further

Hang Power Snatch plus 5 OHS


Home-Based – same as today, climbing to a max load (if single arm implement complete the complex on both the left and right).




2) Complete the following for Max Reps:


AMRAP 4 min:

5 Snatch (squat) (60kg/40kg)

30 DU


Rest 3 minutes


AMRAP 3 min:

5 Snatch (squat) (60kg/40kg)

30 DU


Rest 2 min


AMRAP 2 min:

5 Snatch (squat) (60kg/40kg)

30 DU


Score = Total Reps

35 Reps/Rnd


CFA LITE Options:

RX (Single Impl DB/KB/BP/Light BP) – 7 Reps on 25/15kg

Int1 – 55/38kg, 22.5/15kg

Int2 – 50/35kg, 22.5/15kg, 25 DU

Int3 – 45/31kg, 20/12kg, 20 DU

Beg1 – 40/25kg, 15/10kg, SU

Beg2 – 35/20kg, 12/8kg, SU

Beg3/TC – 25/15kg, 8/5kg, 25 SU


USA Equivalents – CFA LITE Options:

RX (Single Impl DB/KB/BP/Light BP) – 55/35lb

Int1 – 121/84lb, 50/33lb

Int2 – 110/77lb, 50/33lb, 25 DU

Int3 – 99/68lb,    44/26lb, 20 DU

Beg1 – 88/55lb,  33/22lb, SU

Beg2 – 77/44lb,  26/18lb, SU

Beg3/TC – 55/33lb, 18/11lb, 25 SU



Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!



Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on 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 –


Cool-down/Trigger Ball/Foam Roll/Stretch

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