Month: September 2013

LU XIAO JUN WORLD RECORD SNATCH

 

{youtube}RH-V4JUXgWM{/youtube}

 

Snatch 70% x 1 x 8

 

Snatch Balance x 1 x 3

 

10Mins AMRAP

5 Pull Up

10 Push Up

15 KBS 2 Pood

20 Squat

 

MEET OUT ATHLETE – SPITFIRE

 

CallSign : SpitFire

Rank : Warlord

Sports : Track & Field / BasketBall / Ultimate Frisbee / CrossFit 

 

lionel

Sports Achievements :
 
 
Basketball
- School team competitor
- 2004 North zone B division First Runner Up
- 2005 North zone B division 3rd Runner Up
 
 
Track and Field (PB : 100m - 11.6s, 400m - 53s)
 
Catholic Junior College Track and Field Captain
- 2006 SPH school relays Competitor
- 2007 SPH school relays Finalist
- 2006 and 2007 SAA Track and Field invitationals 100m semi finalist, 400m competitor
- 2006 and 2007 National Track and Field Competition Competitor (100m, 400m, 4x100m, 4x400m relay)
- 2007 National Track and Field Competition 400m semi-finalist.
- 2007 National Track and Field Competition 4x400m Bronze Medalist.
- 2007 Outstanding CCA Contribution Award
 
 
 
"Crossfit with a Christian perspective.........." To Read More Click Here
 
 
Back Squat x 1 x 3
 
Clean & Jerk x 1 x 3
 
12Mins Ladder
3 WallBall 10 Kg 
3 DU
6 WallBall
6 DU............

TYPES OF GIRLFRIENDS

{youtube}a1npShQkzUE{/youtube}

 

***Box Party 1830hr - Late***

 

Teams Of 3

 

400m

50 KTE

60 KB Squat 2 x 2 Pood

100 Burpee

60 KB Squat

50 KTE 

400m

CHINESE WEIGHTLIFTERS TRAINING

***Box Party 28 Sept 1830hr - Late***

 

{youtube}wQ5l6mo8OuM{/youtube}

 

Snatch Balance x 1  x 3

 

Front Squat x 1 x 3

 

Good Morning x 3 x 3

 

Abs

 

MIKE TYSON KO COMPILATION

***Box Party 28 Sept 1830hr - Late***

 

{youtube}g-478QGV9pc{/youtube}

 

Rest Day

 

MENS 105 SNATCH – 2013 EUROPEAN NATIONALS

***Box Party 28 Sept 1830hr - Late***

 

{youtube}pjnUZTuPcMc{/youtube}

 

Teams Of 3 

20, 15, 10 STO 140#

50, 75, 100 DU

Rest 3 Mins

7 Mins

3 RM OHS

Rest 3 Mins

7 Mins

AMRAP 200m Shuttle Sprints

 

ULTIMATE FAIL

***Box Party 28 Sept 1830hr - Late*** 

 

{youtube}trlkG4OHHkg{/youtube}

 

Clean + Hang Clean  + Jerk

80% x 1 x 6

 

Back Squat x 1 x 3

 

OTM 8 Mins

2 MU

1 Clean 230#