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April 29, 2014 PDF Print E-mail
Written by Andrea   
Monday, 28 April 2014 18:05


Advanced

20 deadlifts #65

20 lunges

20 back squats #65

20 toes to bar

20 hang power cleans #65

20 box jumps

20 thrusters #65

20 double unders


Intermediate

15 deadlifts #45

15 lunges

15 back squats #45

15 toes to bar

15 hang power cleans #45

15 box jumps or step ups

15 thrusters #45

15 double or single unders


Beginner

10 deadlifts #15-25

10 lunges

10 back squats #15-25

10 toes to bar

10 hang power cleans #15-25

10 step ups

10 thrusters #15-25

10 single unders


If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.


If your belly impedes your bar path on the cleans, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
April 28, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 27 April 2014 21:33


Rest Day

 
April 27, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 26 April 2014 18:39

 

"Tabata Something Else"

 

Complete 32 intervals of 20 seconds of work at a comfortable pace, followed by ten seconds of rest, where the first 8 intervals are pull-ups, the second 8 intervals are push-ups, the third 8 intervals are knees to elbows, and finally, the last 8 intervals are squats. Rest as needed between exercises.

Last Updated on Saturday, 26 April 2014 18:45
 
April 26, 2014 PDF Print E-mail
Written by Andrea   
Friday, 25 April 2014 19:16


"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

If your belly impedes your bar path, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
April 25, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 24 April 2014 18:17


10 rounds of:

1 minute of rowing

30 seconds of dips


Rest as needed between rounds.

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

 
April 24, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 23 April 2014 17:01


Rest Day

 
April 23, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 22 April 2014 17:58


Advanced

3 rounds

400m run

20 deadlifts #95

 

Intermediate

3 rounds

400m run

15 deadlifts #65

 

Beginner

3 rounds

200m run

10 deadlifts #35

 

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

 
April 22, 2014 PDF Print E-mail
Written by Andrea   
Monday, 21 April 2014 17:43

 

Advanced

5 rounds

10 overhead plate lunges #25

10 knees to elbows

 

Intermediate

4 rounds

10 overhead plate lunges #15

10 knees to elbows

 

Beginner

3 rounds

10 overhead plate lunges #10

10 knees to elbows

 

Let trailing knee gently kiss the ground on each lunge.

 
April 21, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 20 April 2014 17:12


Advanced

3 rounds

500m row

20 dumbbell press #25

30 double unders


Intermediate

3 rounds

500m row

15 dumbbell press #15

25 single unders


Beginner

3 rounds

250m row

10 dumbbell press #10

15 step ups

 
April 20, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 19 April 2014 20:48


Rest Day

 
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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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