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November 29, 2011 PDF Print E-mail
Written by Andrea   
Monday, 28 November 2011 18:09

"Jennifer"

Advanced

3 rounds

500m row

20 back squats #65

20 knees to elbows

 

Intermediate

3 rounds

500m row

15 back squats #45

15 knees to elbows

 

Beginner

3 rounds

250m row

10 back squats #15-25

10 knees to elbows

 
November 28, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 27 November 2011 19:03



Advanced

32kg kettlebell deadlift, 21 reps
Plank walk 21 meters
32kg kettlebell deadlift, 15 reps
Plank walk 15 meters
32kg kettlebell deadlift, 9 reps
Plank walk 9 meters


Intermediate

24kg kettlebell deadlift, 21 reps
Plank walk 21 meters
24kg kettlebell deadlift, 15 reps
Plank walk 15 meters
24kg kettlebell deadlift, 9 reps
Plank walk 9 meters


Beginner

16kg kettlebell deadlift, 15 reps
Plank walk 15 meters
16kg kettlebell deadlift, 12 reps
Plank walk 12 meters
16kg kettlebell deadlift, 9 reps
Plank walk 9 meters


Plank walk: Get into a plank positon. Move your right hand and right foot to the right. Bring your left hand and left foot to right so you are back in a plank. Continue in this fashion until you have gone the required number of meters.

 
November 27, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 26 November 2011 20:46



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

 
November 26, 2011 PDF Print E-mail
Written by Andrea   
Friday, 25 November 2011 21:38


Rest Day

Last Updated on Friday, 16 November 2012 22:06
 
November 25, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 24 November 2011 22:06



"Baby Isabel"

Advanced
30 hang power snatches #65

Intermediate
30 hang power snatches #45

Beginner
30 hang power snatches #25

 
November 24, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 23 November 2011 18:57


Advanced

5 rounds

10 hang power clean  #25 dumbbells

10 front squat  #25 dumbbells

10 push press  #25 dumbbells

200m run or 250m row


Intermediate

4 rounds

10 hang power clean  #15 dumbbells

10 front squat  #15 dumbbells

10 push press  #15 dumbbells

200m run or 250m row


Beginner

3 rounds

10 hang power clean  #10 dumbbells

10 front squat  #10 dumbbells

10 push press  #10 dumbbells

200m run or 250m row

 
November 23, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 22 November 2011 17:34



Advanced

21-15-9

Overhead squats #65

Push ups

Intermediate

21-15-9

Overhead squats #45

Push ups

Beginner

15-12-9

Overhead squats  #15-25

Push ups

 
November 22, 2011 PDF Print E-mail
Written by Andrea   
Monday, 21 November 2011 20:53


Rest Day

 
November 21, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 20 November 2011 22:41


"Baby Nutts"

 

Advanced

20 dumbbell shoulder press #25

20 kettlebell deadlifts  32kg

20 step ups

20 pull ups

20 wall ball #14

20 double unders or single unders

400m run

 

Intermediate

20 dumbbell shoulder press #15-20

20 kettlebell deadlifts  24kg

20 step ups

20 pull ups or progressions

20 wall ball #10

20 single unders

400m run or row

 

Beginner

15 dumbbell shoulder press #10

15 kettlebell deadlifts  16kg

15 step ups

15 pull up progressions

15 wall ball #6

15 single unders

250m run or row

 

If you cannot jump rope, sub another set of step ups.

 
November 20, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 19 November 2011 20:14


"Baby Fran"

Advanced
21-15-9
Thrusters #65
Pull ups

Intermediate
21-15-9
Thrusters #45
Pull ups

Beginner
15-12-9
Thrusters #15-25
Pull ups


Sub ring rows or pull up progressions for pull ups as needed.

Please remember to watch intensity. This is NOT for time.


 
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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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