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October 25, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 24 October 2013 18:31

 

Advanced

For 15 minutes do:

7 push press #65

10 overhead squat #65

15 knees to elbows

 

Intermediate

For 15 minutes do:

7 push press #45

10 overhead squat #45

15 knees to elbows 

 

Beginner

For 12 minutes do:

7 push press #15-25

10 overhaed squat #15-25

15 knees to elbows

 
October 24, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 23 October 2013 19:09

 

Advanced

21-15-9

Pull ups

Dips

 

Intermediate

21-15-9

Pull ups or progressions

Dips

 

Beginner

15-12-9

Pull up progressions

Dips


Use bands for the dips as needed, or scale to jump to support.


 
October 23, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 22 October 2013 18:49



Advanced

For 15 minutes do:

500m row

20 push ups

 

Intermediate

For 15 minutes do:

350m row

15 push ups

 

Beginner

For 12 minutes do:

250m row

10 push ups

 
October 22, 2013 PDF Print E-mail
Written by Andrea   
Monday, 21 October 2013 19:07


Rest Day

 
October 21, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 20 October 2013 18:44

 

 

Advanced
3 rounds
20 hang power snatches #65
500m row
Intermediate
3 rounds
15 hang power snatches #45
500m row
Beginner
3 rounds
10 hang power snatches #15-25
250m row
If your belly impedes your bar path, do one-armed dumbbells for the snatch.
Last Updated on Sunday, 20 October 2013 19:06
 
October 20, 2013 PDF Print E-mail
Written by Andrea   
Saturday, 19 October 2013 18:52


Advanced

3 rounds

15 burpees

15 pull ups

15 backsquats #65

200m run


Intermediate

3 rounds

15 burpees or pregnant burpees

15 pull ups or progressions

15 backsquats #45

200m run


Beginner

3 rounds

10 pregnant burpees

10 pull up progressions

10 backsquats #15-25

200m run


Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

 
October 19, 2013 PDF Print E-mail
Written by Andrea   
Friday, 18 October 2013 17:39

 

Advanced

21-15-9

Hang power snatch #65

Overhead squat #65

 

Intermediate

21-15-9

Hang power snatch #45

Overhead squat #45

 

Beginner

15-12-9

Hang power snatch #15-25

Overhead squat #15-25

 

If your belly impedes your bar path, do one-armed dumbbells for the snatch.

 
October 18, 2013 PDF Print E-mail
Written by Andrea   
Thursday, 17 October 2013 20:21


Rest Day

 
October 17, 2013 PDF Print E-mail
Written by Andrea   
Wednesday, 16 October 2013 16:36



"Baby Eva"

Advanced
4 rounds
400m run
10 one-armed kettlebell swings  12kg  
10 pull ups

Intermediate
3 rounds
400m run
10 one-armed kettlebell swings  8kg
10 pull ups or progressions

Beginner
3 rounds
200m run
10 one-armed kettlebell swings  4kg
10 pull up progressions

 
October 16, 2013 PDF Print E-mail
Written by Andrea   
Tuesday, 15 October 2013 19:34

 

Advanced

3 rounds

9  overhead squats  #65

9  front squats  #65

9  back squats  #65

200m run

 

Intermediate

3 rounds

7 overhead squats  #45

7 front squats  #45

7 back squats  #45

200m run

 

Beginner

3 rounds

5 overhead squats  pvc - #25

5 front squats  pvc - #25

5 back squats  pvc - #25

200m run

 
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Important

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.

Personalized Programming