July 6, 2013 PDF Print E-mail
Written by Andrea   
Friday, 05 July 2013 16:27


3 rounds of:


Power snatch

Box jumps


Chest to bar pull ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.



Hang power snatch #55

Box jumps

Thrusters #55

Pull ups


Burpees or pregnant burpees

Hang power snatch #35

Box jumps or step ups

Thrusters #35

Pull ups or progressions


Pregnant burpees

Hang power snatch #15-25

Step ups

Thrusters #15-25

Pull up progressions

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.

If your belly impedes your bar path for the snatch, substitute a one-armed dumbbell snatch at about half the bar weight you would use.



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