Featured Image – A big Happy 40th Birthday to my “Gem” of a wife, Cindy! God Bless you!!!!!
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 info@algoacrossfit.com / 0845086893 (Kids) / 0784517637 (adults).
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ONLINE WHITEBOARD/COACHING – 190221
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)
ENJOY:)
RX, LITE and HOME WOD
1) Snatch 1, Clean (power) and Jerk (push) 1 – E90sOn90s for 12 min (8 Rnds) (Max Day)
Score = Load
Home-based:
Snatch 3-5 reps, Clean (power) and Jerk (push) 3-5 reps – E2ndMon2ndM for 10 min (5 Rnds)
Score = Total Loading (Sum of Implement load x reps) + (Sum of your implement load x reps)
then…
2) AFL (Oct 2018)
AMRAP the following for 16 minutes
15 Snatches, 15 Clean (any) and Jerk (any) (34kg/25kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (60kg/40kg)
20 BBF Burpees
15 Snatches, 15 Clean (any) and Jerk (any) (75kg/50kg)
20 BBF Burpees
AMRAP 1 Snatch, 1 Clean (any) and Jerk (any) (95kg/65kg)
NB – Any Snatch/Any CJ
Score = Total Reps
NB – BBF Bps standard (2 foot jump up and jump over)
CFA LITE Options:
Int1/2 – 30/20-55/37-70/45-90/55kg
Int2 – 30/20-50/32-65/40-80/50kg
Int2 – 27/20-45/30-60/37-70/45kg
Beg1 – 25/15-35/20-45/25-55/30kg; Bp SO
Beg2 – 20/12-25/15-30/17-35/20kg; Bp SO
Beg3/TC – 15/7-20/10-25/12-30/15kg; Bp SO
CFA LITE Options – USA Equivalents:
Rx – 75/55-130/90-165/110-210/145lb
Int1 – 65/45-120/80-155/100-200/120lb
Int2 – 65/45-110/70-145/90-175/110lb
Int3 – 60/45-100/65-130/80-155/100lb
Beg1 – 55/35-75/45-100/55-120/65lb
Beg2 – 45/25-55/35-65/35-75/45lb
Beg3 – 35/15-45/20-55/25-65/35lb
OR…
Home-Based:
AMRAP the following for 16 minutes
15 Snatches, 15 Clean (any) and Jerk (any) (25kg/15kg)
20 BBF Burpees
NB – Any Snatch/Any CJ
Score = Total Reps
NB – BBF Bps standard (2 foot jump up and jump over)
CrossFit Algoa LITE Options:
Use KB or closest DB loading
Home-B – Single-implement DB/KB/BP 25kg/15kg
Int1 – 22.5/15kg
Int2 – 20kg/15kg
Int3 – 20/12kg
Beg1 – 15/10kg; BBF Bps (SO)
Beg2 – 12/8kg; BBF Bps (SO)
Beg3 – 8/5kg; BBF Bps (SO)
CFA LITE Options – USA Equivalents
RX – 55lb/35lb
Use KB or closest DB loading
Int1 – 50/35lb
Int2 – 50/33lb
Int3 – 45/25lb
Beg1 – 35/20lb; BBF Bps (SO)
Beg2 – 20/25lb; BBF Bps (SO)
Beg3 – 15/10lb; BBF Bps (SO)
COMPETITORS WOD
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on info@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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