2013 South African Weightlifting Quilifying standards

2013 S.A Weightlifting Seniors

Attached please find new qualifying standards  for SA Seniors.
Kindly note that a B Team lifter qualification total has been introduced to encourage participation at the SA Senior champs.  This means that a secondary competition will be incorporated into the SA Senior champs.
Please note that the participants in the secondary competition do not score points for the Team.  ALL participants will be invited by the SAWF

 

 

SA CHAMPIONSHIPS QUALIFYING STANDARDS FOR WOMEN

DIV WORLD RECORD AFRICA & C/WEALTH ELITE SQUAD SA SENIORS
A      &      B   A         &      B
100% 70% 65%          60%    55%          50%
48 217 151 141           130   119           108
53 230 161 149           138   126           115
58 251 175 163           150   138           125
63 257 179 167           154   141            128
69 286 200 185           171   157            143
75 296 207 192           177   162           148
75+ 330 231 214           198   181           165
SA   CHAMPIONSHIPS QUALIFYING STANDARDS FOR MEN
DIV WORLD RECORD AFRICA & C/WEALTH ELITE SQUAD SA SENIORS
A      &      B   A         &      B
100% 71% 65%          60% 55%         50%
56 305 216 198            183   167            153
62 327 232 212           196   179            163
69 357 253 232           214   196            179
77 379 269 246           227   207            189
85 394 279 256           236   217            197
94 418 296 271           250   230            206
105 436 309 283           261   242            218
105+ 472 335 306           283   260            236
 

 

The Weightlifting comp on Sunday at Monnas (RTF CrossFit) will be an eligible opportunity to qualify for SA Seniors.

Strenght Program week 6-7

Week 6-7
Day 1 Reps Sets %1RM
T-G Snatch -OH   sqauts 4 6 50% Max Snatch
Speed back   sqauts 6 6 60% Max BS
Split   jerks 3p/s 5 50% Max Jerk
Strict chest   to bar pull ups 4 5
KB Turkish get   ups 2p/s 3
Day 2
T-G Sqaut   clean/Shrug 4 6 60%Max
Power Jerks 6 6 60%Max
Barbell Split   Jumps 3p/s 6 40%Max Clean
Hallow holds 40/20sec 5
KB Windmills 2p/s 3
Day 3
Hang Sqaut   snatch 4 6 50% Max Snatch
Speed back   sqauts 6 6 60% Max BS
Strict toes   toe bar 4 5
GHD Ham curls 5 4
KB snatch 30sec L/R 3sets

 

 

Objectives   of this cycle
Speed squats ,low reps high   sets,50-60%Max
Full /Hang   Snatch and C and J touch and go low reps high sets
strength   strict

2013 CrossFit Regionals

What a weekend filled with Blood ,sweat and Tears.

Our team did us extremely proud from the word go.

Day 1 was filled with an emotional Jacky and we quickly realised that shit just got real.Event 2 made us realise that we need to do alot of work for 2014.

Day 2 BST Unknowns really turned some heads with a awesome day and the momentum carried over into the last day.

Final day was n great end for a weekend well spend .All CrossFitters have to start somewhere and its not were you are now but were you want to be one day.

CrossFit is not about winning ,its about improving yourself everyday and allowing your body and mind to achieve and overcome obstackles you never though possible.

Thanks to all our supporters ,without you we would have been nothing.

BST for Life