Workout of the Day (WOD) – Sun, 13 September 2015
Rest Day!
Trigger Ball, Foam Roll, Mobilise & Stretch!
Featured Image – Dean “Freak Beast” Shaw heads into the final day lying 5th overall at Last Man Standing 2015.
Workout of the Day, WOD – Fri, 12 Sept 2015
Best of Luck to Dave, Dean & Aidan competing at Last Man Standing this Saturday and Sunday. Please see Rxit.co.za for leaderboard results!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Power Clean – Take 15 min to find your new 1RM
Score = Load
CrossFit Algoa (Port Elizabeth) WOD – Sat, 12 September 2015
Foam Roll/Trigger/Warm-up/Mobilise/Activate
WOD
1a) If you missed on Thursday/Friday, take 15 min to find your Strict Press 1RM
Score = Load
1b) If you missed Heavy Grace yesterday…plse complete today:
Complete the following for time:
Heavy Grace – 30 Clean and Jerks (102kg/71,4kg or 70% 1RM) for time
Time Cap 10 min
Score = Time / […]
Workout of the Day, WOD – Thurs, 11 Sept 2015
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Take 15 min to find your Strict Press 1RM
.
Score = Load
.
then…
.
2) AMRAP the following for 20 min:
Row 500 m or 50 SDHP (20 kg/13kg)
25 Push-up’s
50 DU’s
Workout of the Day, WOD – Thurs, 10 Sept 2015
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Snatch Complex – For max load with great form!
2 Pos. Segment Snatch DL (knees & Pockets – 2 sec pause)
Hang Snatch
Snatch
Snatch Balance
OHS
.
5-5-5-5-5
.
then…
.
Score = Load
Workout of the Day, WOD – Wed, 9 Sept 2015
Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Snatch Complex – For max load with great form!
2 Pos. Segment Snatch DL (knees & Pockets – 2 sec pause)
Hang Snatch
Snatch
Snatch Balance
OHS
.
5-5-5-5-5
.
then…
.
Score = Load