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May 20, 2014 PDF Print E-mail
Written by Andrea   
Monday, 19 May 2014 22:17

 

Advanced

3 rounds

20 overhead walking lunges  #25 plate

400m run

20 squats

 

Intermediate

3 rounds

15 overhead walking lunges  #15 plate

400m run

15 squats

 

Beginner

3 rounds

10 overhead walking lunges  #10 plate

200m run

10 squats

 
May 19, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 18 May 2014 22:57

 

Advanced

21-15-9

Pull ups

Dips

Thrusters #65

 

Intermediate

21-15-9

Pull ups or progressions

Dips

Thrusters #45

 

Beginner

15-12-9

Pull up progressions

Dips

Thrusters #15-25

 

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


Last Updated on Monday, 19 May 2014 22:25
 
May 18, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 17 May 2014 19:19


Rest Day

 
May 17, 2014 PDF Print E-mail
Written by Andrea   
Friday, 16 May 2014 21:05


Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

 
May 16, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 15 May 2014 18:02


Advanced

30-20-10

Knees to elbows

One-armed kettlebell swings 12kg

 

Intermediate

20-15-10

Knees to elbows

One-armed kettlebell swings 8kg

 

Beginner

15-10-5

Knees to elbows

One-armed kettlebell swings 4kg

 
May 15, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 14 May 2014 19:44

 

Advanced

3 rounds

20 good mornings

20 pull ups

20 dips

 

Intermediate

3 rounds

15 good mornings

15 pull ups or progressions

15 dips

 

Beginner

3 rounds

10 good mornings

10 pull up progressions

10 dips


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

 
May 14, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 13 May 2014 18:40


Rest Day

 
May 13, 2014 PDF Print E-mail
Written by Andrea   
Monday, 12 May 2014 19:15


Advanced

3 rounds

400m run

20 dumbbell hang power cleans #25

20 burpees

 

Intermediate

3 rounds

400m run

15 dumbbell hang power cleans #15

15 burpees or pregnant burpees

 

Beginner

3 rounds

200m run

10 dumbbell hang power cleans #10

10 pregnant burpees


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.

 
May 12, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 11 May 2014 16:55


Death by Front Squat

 

With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

Intermediate

#45

Beginner

#15-25

 
May 11, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 10 May 2014 20:10


Advanced

For 15 minutes do:

400m run

5 pull ups

10 push ups

15 squats

 

Intermediate

For 15 minutes do:

400m run

5 pull ups or progressions

10 push ups

15 squats

 

Beginner

For 10 minutes do:

200m run

5 pull up progressions

10 push ups

15 squats

 
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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