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August 22, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 21 August 2012 18:40



"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
Sub dumbbells for the barbell if needed.

"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


Sub dumbbells for the barbell if needed. 

 
August 21, 2012 PDF Print E-mail
Written by Andrea   
Monday, 20 August 2012 16:29



Advanced

9 thrusters #65

200m run

15 thrusters #65

400m run

21 thrusters #65

800 run


Intermediate

9 thrusters #45

200m run

15 thrusters #45

400m run

21 thrusters #45

600m run


Beginner

9 thrusters #15-25

200m run

12 thrusters #15-25

200m run

15 thrusters #15-25

200m run

 
August 20, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 19 August 2012 19:52

 

Rest Day

Last Updated on Sunday, 19 August 2012 19:57
 
August 19, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 18 August 2012 16:36



A lot of gals are asking to do regular deadlifts, so let's do them safely. 

Light, with good form.


Advanced

5 rounds

10 deadlifts #95

10 burpees


Intermediate

4 rounds

10 deadlifts #65

10 burpees or pregnant burpees


Beginner

3 rounds

10 deadlifts #45

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.

 
August 18, 2012 PDF Print E-mail
Written by Andrea   
Friday, 17 August 2012 16:59



Advanced

5 rounds

10 overhead plate lunges #25

15 knees to elbows


Intermediate

4 rounds

10 overhead plate lunges #15

15 knees to elbows


Beginner

3 rounds

10 overhead plate lunges #10

15 knees to elbows


Let trailing knee gently kiss the ground on each lunge.

 
August 17, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 16 August 2012 17:34



"Baby Isabel"
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #25

"Baby Isabel" 


Advanced

30 hang power snatches #65


Intermediate

30 hang power snatches #45


Beginner

30 hang power snatches #15-25

 
August 16, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 15 August 2012 16:21



Rest Day

 
August 15, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 14 August 2012 18:48



Advanced

For 15 minutes do:

10 one-armed kettlebell swings 12kg

10 box jumps

10 ring dips


Intermediate

For 15 minutes do:

10 one-armed kettlebell swings 8kg

10 box jumps or step ups

10 ring dips


Beginner

For 12 minutes do:

10 one-armed kettlebell swings 4kg

10 step ups

10 ring dips


If you cannot do ring dips, do them with a band for assistance, or just jump up to support for each rep. 

 
August 14, 2012 PDF Print E-mail
Written by Andrea   
Monday, 13 August 2012 18:17



Advanced

30-20-10

Wall ball #14

Pull ups

Double or single unders


Intermediate

25-15-10

Wall ball #10

Pull ups or progressions

Single unders or step ups


Beginner

20-15-10

Wall ball #6

Pull up progressions

Step ups

 
August 13, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 12 August 2012 18:02



3 rounds

Row 500m

Run/walk 400m

 
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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