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December 27, 2011 PDF Print E-mail
Written by Andrea   
Monday, 26 December 2011 19:21


Advanced

5 rounds

9 kettlebell deadlifts 32kg

6 hang power snatch #65

3 overhead squats #65


Intermediate

4 rounds

9 kettlebell deadlifts 24kg

6 hang power snatch #45

3 overhead squats #45


Beginner

3 rounds

9 kettlebell deadlifts 16kg

6 hang power snatch #15-25

3 overhead squats #15-25

 
December 26, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 25 December 2011 21:05



Advanced

For 15 minutes do:

18 box jumps

15 toes to bar

12 pull ups

 

Intermediate

For 15 minutes do:

15 box jumps or step ups

12 toes to bar or knees to elbows

9 pull ups or progressions

 

Beginner

For 10 minutes do:

12 step ups

9 knees to elbows or knee ups

6 pull up progressions

Last Updated on Sunday, 25 December 2011 21:25
 
December 25, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 24 December 2011 23:08


Advanced

3 rounds

400m run

20 squats


Intermediate

3 rounds

400m run/walk

15 squats


Beginner

3 rounds

200m run/walk

10 squats

 
December 24, 2011 PDF Print E-mail
Written by Andrea   
Friday, 23 December 2011 23:45


Rest Day

 
December 23, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 22 December 2011 21:11


Advanced

5 rounds

10 pull ups

10 dips

10 push press #65

200m row


Intermediate

4 rounds

10 pull ups

10 dips

10 push press #45

200m row


Beginner

3 rounds

10 pull ups

10 dips

10 push press #15-25

200m row


For the dips, use rings, parallel bars or a bench.

Use whatever pull up progressions you are using at this time.

 
December 22, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 21 December 2011 19:03


Advanced

1000m run

60 push ups

10 hang power snatch #65


Intermediate

800m run

45 push ups or progressions

10 hang power snatch #45


Beginner

600m run

30 push ups or progressions

10 hang power snatch #15-25

 
December 21, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 20 December 2011 19:41


Advanced

21-15-9

Hang power clean #65

Knees to elbows


Intermediate

21-15-9

Hang power clean #45

Knees to elbows or knee ups


Beginner

15-12-9

Hang power clean #15-25

Knees to elbows or knee ups


 
December 20, 2011 PDF Print E-mail
Written by Andrea   
Monday, 19 December 2011 20:19


Rest Day

Last Updated on Monday, 19 December 2011 20:21
 
December 19, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 18 December 2011 23:24

"Jake"

Advanced
250m row
20 squats
250m row
20 push ups
250m row
20 pull ups
250m row
20 knees to elbows

Intermediate
250m row
15 squats
250m row
15 push ups
250m row
15 pull ups
250m row
15 knees to elbows

Beginner
250m row
10 squats
250m row
10 push ups
250m row
10 pull ups
250m row
10 knees to elbows

Last Updated on Monday, 19 December 2011 20:22
 
December 18, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 17 December 2011 19:19


Advanced

3 rounds

1000m row

800m run


Intermediate

3 rounds

750m row

400m run/walk


Beginner

3 rounds

500m row

200m run/walk

 
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CrossFit is a strength and intensity based fitness program.

However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.

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