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April 7, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 06 April 2014 18:23


Advanced

1 minute of double unders

1 minute of dumbbell snatches #30

2 minutes of double unders

2 minutes of dumbbell snatches #30

3 minutes of double unders

3 minutes of dumbbell snatches #30


Intermediate

1 minute of double or single unders

1 minute of dumbbell snatches #20

2 minutes of double or single unders

2 minutes of dumbbell snatches #20

3 minutes of double or single unders

3 minutes of dumbbell snatches #20


Beginner

1 minute of single unders or step ups

1 minute of dumbbell snatches #10

2 minutes of single unders or step ups

2 minutes of dumbbell snatches #10

3 minutes of single unders or step ups

3 minutes of dumbbell snatches #10


Snatches are single arm, alternating.

 
April 6, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 05 April 2014 17:19


Advanced

4 rounds

400m run

5 burpees

5 pull ups

5 dips


Intermediate

3 rounds

400m run

5 burpees or pregnant burpees

5 pull ups or progressions

5 dips


Beginner

3 rounds

200m run

5 pregnant burpees

5 pull up progressions

5 dips


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

 
April 5, 2014 PDF Print E-mail
Written by Andrea   
Friday, 04 April 2014 20:21


 

Death by Back Squat

 

With a continuously running clock do one back squat the first minute, two back squats the second minute, three back 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

 
April 4, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 03 April 2014 19:29



Rest Day

Last Updated on Thursday, 03 April 2014 19:37
 
April 3, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 02 April 2014 18:41


Advanced

20 minutes of:

10 dumbbell shoulder press #30

20 pull ups

30 lunges

 

Intermediate

15 minutes of:

10 dumbbell shoulder press #20

15 pull ups or progressions

20 lunges

 

Beginner

10 minutes of:

10 dumbbell shoulder press #10

10 pull up progressions

10 lunges

 
April 2, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 01 April 2014 18:21

 

Death by Hang Power Clean


Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 

 

With a continuously running clock do one hang power clean the first minute, two hang power cleans the second minute, three hang power cleans the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

If your belly impedes your bar path, substitute dumbbells for the barbell.

 
April 1, 2014 PDF Print E-mail
Written by Andrea   
Monday, 31 March 2014 18:39


Advanced

20 minutes of:

10 knees to elbows

20 squats

30 second plank hold


Intermediate

15 minutes of:

10 knees to elbows

15 squats

20 second plank hold


Beginner

10 minutes of:

10 knees to elbows

10 squats

10 second plank hold


Do your plank holds on an elevated surface if that is more comfortable for you.

 
March 31, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 30 March 2014 16:40


Rest Day

 
March 30, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 29 March 2014 23:14

 

Row 2000m

 
March 29, 2014 PDF Print E-mail
Written by Andrea   
Friday, 28 March 2014 17:15


Advanced

15 minutes of:

15 pull ups

15 deadlifts #95

15 shoulder press, #25 dumbbells


Intermediate

15 minutes of:

15 pull ups or progressions

15 deadlifts #65

15 shoulder press, #15 dumbbells


Beginner

10 minutes of:

10 pull up progressions

10 deadlifts #35

10 shoulder press, #10 dumbbells


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

 
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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